Week 7 of training is now complete and I was able to get in my first 30 mile week since training for the Philadelphia Marathon in 2008. I consider this my first "real" week of this training cycle since the previous ones were only marginally different than my usual running workload throughout the year.
The weather gods treated all of us a little better this week with plenty of sunshine and relatively milder temperatures (but still cold).
I was happy to see that I felt really good and strong for the week. The Garmin is definitely helping me out. I haven't used the heart rate monitor yet, but being able to get a real time view of my pace throughout the run is a big plus. It allows me to adjust my pace on the fly and lets me know that I am usually going a little faster than I think I am. I started off the week with a 6.4 mile run as part of the downtown Flyer group. I like getting this run in since it gives my running week a jump start and allows for great flexibility later in the week. As usual, the first half of the run was a bit slower than the second half. Negative splits usually happen on this run which I am totally fine with. The straightaway along the Westside Highway gives me a chance to lengthen my stride and get in some tempo runs for a couple of miles. My pace drops considerably on this backstretch and it feels great.
I got in a 5 mile run on Tuesday and a spinning class on Thursday before preparing for my 15 mile run during the weekend. I was a little anxious for this run since it was going to be my longest one in almost a year and a half. I wanted to see how my body held up and I was happy to see that it felt great. It feels kind of weird to say that but the run seemed to go by pretty quickly with very few rough patches. I was watching the Opening Ceremonies late the night before, so I knew the only way that I was going to get in my long run in the morning was to meet the Flyer group at 9AM. Although it would be tough to wake up, I knew that it posed my best chance to get out of my apartment. I ran with the Flyer group for the first 6 mile loop, mostly with JB, and then did a 5 mile loop and 4 mile loop on my own. I even did most of the run (11 miles) without any music - that's a first. I did the run in about 2:12 (total mileage of 15.3 miles for a pace of about 8:40) and felt pretty comfortable throughout the entire thing. Again, the Garmin was a great companion to have and let me know when to speed up and slow down. Sunday was just a 4 mile recovery run at about 8:50 pace.
This week will be a little bit harder to get in all of my runs since I am heading down to Mexico for a friend's wedding on Thursday. The plan is to get a weights day, 5-6 mile run, and my 13 mile long run out of the way before I leave. Therefore, if I am not able to do any runs at all during my trip, my long run will not have suffered. The training schedule calls for 30 miles this week, so if I do what I planned before I leave, and get in at least one 5 or 6 mile run while I am away, my training will not have suffered much at all.
Monday, February 15, 2010
Wednesday, February 10, 2010
Year End 2009 and Back on the Marathon Trail
I am keenly aware that my blog entries have been sincerely lacking over the last couple of months. This is due to a combination of blog fatigue, lack of notable things to write about, and lack of a marathon or important race to train for and document. Things have changed now that I am training for the New Jersey Marathon on May 2, 2010. This has given me focus and direction and a race to look forward to.
Looking back on 2009, it was a great running year for me. I was able to stay healthy for nearly the entire year, my race times came down considerably, my pacing was starting to get under control, and I was able to PR in every distance that I normally run, except for the marathon, including my first venture into running the mile (6:00 - Fifth Ave Mile, although this doesn't count as a PR), 4 mile (26:56 - Run as One), 5 mile (34:48 - Club Team Championships), 10K (44:23 - Healthy Kidney 10K), 15K (1:07:37 - Colon Cancer 15K), 10 mile (1:15:09 - Cherry Tree 10 Miler) and half marathon (1:38:20 - Long Branch Half Marathon). Everything seemed to be clicking at the right time and I was feeling really good. The bar is now set pretty high for future years. It might be a while until I approach a lot of these accomplishments. For the first time, I felt that I had a chance at a PR for every race that I entered. My "off season" regime had a big role in that (running three days, spinning/weights, long run of at least 10 miles every week), as well as my increased confidence, and importance that I placed on improving my pacing as a big priority. While my pacing ability still isn't great, it has gotten a lot better and it is something that needs to continue to improve if I am going to reach my goals in New Jersey (which will remain under wraps). I am probably most proud of my half marathon times from this year. I made a huge jump in this distance and was able to bring down my time on a consistent basis, and not just as a one time event. Prior to this year, my best time was around 1:42, and I had to make a concerted effort if I wanted to even approach that time. In 2009, I ran 5 half marathons, all of which would have beaten (or come within a few seconds) of my previous PR and I feel that I can now call myself a sub 1:39 half marathoner with confidence and feel good using that time as a basis to come up with a marathon goal for this year.
Philadelphia -1:38:23
Staten Island - 1:38:44
Queens - 1:40:14
Brooklyn - 1:42:29 (only 3 weeks after Long Branch)
Long Branch - 1:38:20
I continued the half marathon trend by running the Manhattan Half a couple weeks ago as my first race of 2010, and as a gauge to see how my body is doing at the beginning stages of marathon training. It was a pretty frigid day, but it was not too bad for running. I knew that I was not in a position to go for or even approach a PR due to the hills of Central Park, the cold weather, and also no desire to, but I was hoping to run around a 1:42-1:44, which is exactly what I ended up getting. I felt good and I was hoping that this was a sign of good things to come. I was able to run a 1:42:14, for an overall pace of 7:48. This would have tied my PR prior to 2009.
Mile 1 - 8:06
Mile 2 - 7:57
Mile 3 - 7:41
Mile 4 - 8:03
Mile 5 - 7:55
Mile 6 - 7:43
Mile 7 - 7:48
Mile 8 - 7:51
Mile 9 - 7:36
Mile 10 - 8:12
Mile 11 - 7:32
Mile 12 - 7:38
Last 1.1 miles - 8:08 (7:24 pace)
The other significance of this race was the fact that it was my last one without a Garmin. I finally took the plunge and bought one. Many fellow bloggers and friends have had great things to say about the Forerunner 305, so now I have one as well. My main reason for getting one was to be able to accurately see how my pace fluctuates during races, adjust accordingly, and also to not have to map out my long runs to the tee in order to run a certain amount of mileage. Now I can allow my Garmin to lead the way. I have been using the last couple of weeks to get used to the Garmin and learn all of the basic features. So far - mission accomplished. The heart rate monitor is still in the plastic and will come out at a later time.
I am now in the seventh week of marathon training and this will be my first week of having a long run with significant mileage (15). The first six weeks didn't feel too much like training since they weren't that much different from what I've been doing over the last year. The longest run has been 10-13 miles and has felt good. The 15 miler coming up this weekend will be my longest run since I was training for the Philadelphia Marathon in 2008. The schedule I am using has a max week of 40 miles and three 20's. I am excited for the upcoming marathon and am looking forward to it.
Looking back on 2009, it was a great running year for me. I was able to stay healthy for nearly the entire year, my race times came down considerably, my pacing was starting to get under control, and I was able to PR in every distance that I normally run, except for the marathon, including my first venture into running the mile (6:00 - Fifth Ave Mile, although this doesn't count as a PR), 4 mile (26:56 - Run as One), 5 mile (34:48 - Club Team Championships), 10K (44:23 - Healthy Kidney 10K), 15K (1:07:37 - Colon Cancer 15K), 10 mile (1:15:09 - Cherry Tree 10 Miler) and half marathon (1:38:20 - Long Branch Half Marathon). Everything seemed to be clicking at the right time and I was feeling really good. The bar is now set pretty high for future years. It might be a while until I approach a lot of these accomplishments. For the first time, I felt that I had a chance at a PR for every race that I entered. My "off season" regime had a big role in that (running three days, spinning/weights, long run of at least 10 miles every week), as well as my increased confidence, and importance that I placed on improving my pacing as a big priority. While my pacing ability still isn't great, it has gotten a lot better and it is something that needs to continue to improve if I am going to reach my goals in New Jersey (which will remain under wraps). I am probably most proud of my half marathon times from this year. I made a huge jump in this distance and was able to bring down my time on a consistent basis, and not just as a one time event. Prior to this year, my best time was around 1:42, and I had to make a concerted effort if I wanted to even approach that time. In 2009, I ran 5 half marathons, all of which would have beaten (or come within a few seconds) of my previous PR and I feel that I can now call myself a sub 1:39 half marathoner with confidence and feel good using that time as a basis to come up with a marathon goal for this year.
Philadelphia -1:38:23
Staten Island - 1:38:44
Queens - 1:40:14
Brooklyn - 1:42:29 (only 3 weeks after Long Branch)
Long Branch - 1:38:20
I continued the half marathon trend by running the Manhattan Half a couple weeks ago as my first race of 2010, and as a gauge to see how my body is doing at the beginning stages of marathon training. It was a pretty frigid day, but it was not too bad for running. I knew that I was not in a position to go for or even approach a PR due to the hills of Central Park, the cold weather, and also no desire to, but I was hoping to run around a 1:42-1:44, which is exactly what I ended up getting. I felt good and I was hoping that this was a sign of good things to come. I was able to run a 1:42:14, for an overall pace of 7:48. This would have tied my PR prior to 2009.
Mile 1 - 8:06
Mile 2 - 7:57
Mile 3 - 7:41
Mile 4 - 8:03
Mile 5 - 7:55
Mile 6 - 7:43
Mile 7 - 7:48
Mile 8 - 7:51
Mile 9 - 7:36
Mile 10 - 8:12
Mile 11 - 7:32
Mile 12 - 7:38
Last 1.1 miles - 8:08 (7:24 pace)
The other significance of this race was the fact that it was my last one without a Garmin. I finally took the plunge and bought one. Many fellow bloggers and friends have had great things to say about the Forerunner 305, so now I have one as well. My main reason for getting one was to be able to accurately see how my pace fluctuates during races, adjust accordingly, and also to not have to map out my long runs to the tee in order to run a certain amount of mileage. Now I can allow my Garmin to lead the way. I have been using the last couple of weeks to get used to the Garmin and learn all of the basic features. So far - mission accomplished. The heart rate monitor is still in the plastic and will come out at a later time.
I am now in the seventh week of marathon training and this will be my first week of having a long run with significant mileage (15). The first six weeks didn't feel too much like training since they weren't that much different from what I've been doing over the last year. The longest run has been 10-13 miles and has felt good. The 15 miler coming up this weekend will be my longest run since I was training for the Philadelphia Marathon in 2008. The schedule I am using has a max week of 40 miles and three 20's. I am excited for the upcoming marathon and am looking forward to it.
Saturday, December 19, 2009
Ted Corbitt 15K - 12/19/09
Last race of the season - great year for me
Not looking for a PR but wanted to run hard leading up to the beginning of training for the NJ Marathon in May and I wanted to make sure that I am in a good place
First race since Philly Half a month ago
This was a strong race for me and a good time - I got a huge PR in the 15K distance in March 2009 and I knew in the cold weather and lesser training that I was not going to go after it. But this would have been my best time by almost a minute if not for my time earlier this year. I think this shows how much my times have improved. This was just such a strong year for me and one that involved enormous improvement for me for distances ranging from 4 miles to the half marathon. The next distance to tackle is the marathon. Training starts next week.
Mile 1- 7:49
Mile 2- 7:23
Mile 3- 7:27
Mile 4- 7:36
Mile 5- 7:30
Mile 6- 7:42
Mile 7- 7:13
Mile 8- 7:19
Last 1.3 miles - 9:15 (pace of 7:07)
Overall time: 1:09:18; Overall pace: 7:27
Not looking for a PR but wanted to run hard leading up to the beginning of training for the NJ Marathon in May and I wanted to make sure that I am in a good place
First race since Philly Half a month ago
This was a strong race for me and a good time - I got a huge PR in the 15K distance in March 2009 and I knew in the cold weather and lesser training that I was not going to go after it. But this would have been my best time by almost a minute if not for my time earlier this year. I think this shows how much my times have improved. This was just such a strong year for me and one that involved enormous improvement for me for distances ranging from 4 miles to the half marathon. The next distance to tackle is the marathon. Training starts next week.
Mile 1- 7:49
Mile 2- 7:23
Mile 3- 7:27
Mile 4- 7:36
Mile 5- 7:30
Mile 6- 7:42
Mile 7- 7:13
Mile 8- 7:19
Last 1.3 miles - 9:15 (pace of 7:07)
Overall time: 1:09:18; Overall pace: 7:27
Sunday, November 22, 2009
Philadelphia Half Marathon - 11/22/09
Notes from the Philadelphia Half Marathon - I'll put in a more concise written form later on.
-Overall time - 1:38:23; Overall Pace - 7:30
-Second fastest half marathon time - Missed a PR by only 3 seconds (1:38:21 at the Long Branch Half in 5/2009)
-The weather was absolutely perfect - in the 50s and sunny
-Ran with the 1:40 pace group - the beginning was a bit crowded and we did not get back on pace until about mile 9. I took off from the group in between mile 9 and mile 10 since I wanted to make up time that was lost in the beginning
-This is the third time I have run sub 1:39 this year (Philly Half (1:38:23), Staten Island Half (1:38:44), Long Branch Half (1:38:20)), and the fourth time of 1:40 or better. My half marathon time is now consistently under 1:39 and now makes me rethink what I am capable of for my next marathon.
-I felt great today - again negative splits (7:44 pace for first 6 miles and 7:20 pace for the last 7.1 miles) and ran strong at the end - never really felt tired or strained. Again, I felt on cruise control with the pace group and even found myself slowing down a bit with to stay with the group. Before I knew it I was at mile 9 or 10 and I didn't blink an eye. I think I can now try to drop my pace in the half - maybe run with a 3:15 pace group. I think I can handle a faster pace as long as it is consistent. I feel that maybe I am getting too comfortable with the 1:40 group and should try the 1:35 group and see how I do. It will definitely be a stretch for me but I need to try it a couple times if I am going to get faster.
-The pace group keeps me on pace and allows me not to vary my pace considerably
-The weather was obviously a lot more comfortable than it was last year, but I feel confident in knowing that I probably wouldn't have run a marathon time that was too much different than last year's. I am a much smarter and (I think better) runner than at this time last year. My half time has come down considerable and consistently (while feeling good) and pacing has been a much more important part of my race and something I have been working on.
Mile Splits:
Mile 1- 8:14
Mile 2- 7:47
Mile 3- 7:30
Mile 4- 7:47
Mile 5- 7:38
Mile 6- 7:25
Mile 7- 7:21
Mile 8- 7:36
Mile 9- 7:20
Mile 10- 7:36
Mile 11- 7:18
Mile 12- 7:11
Last 1.1 Miles - 7:37 (6:55 pace)
First 6 miles - 46:22 (7:44 pace)
Last 7.1 miles - 52:01 (7:20 pace)
Overall time - 1:38:23 (only 3 seconds off of a PR) ; Overall pace - 7:30
-Overall time - 1:38:23; Overall Pace - 7:30
-Second fastest half marathon time - Missed a PR by only 3 seconds (1:38:21 at the Long Branch Half in 5/2009)
-The weather was absolutely perfect - in the 50s and sunny
-Ran with the 1:40 pace group - the beginning was a bit crowded and we did not get back on pace until about mile 9. I took off from the group in between mile 9 and mile 10 since I wanted to make up time that was lost in the beginning
-This is the third time I have run sub 1:39 this year (Philly Half (1:38:23), Staten Island Half (1:38:44), Long Branch Half (1:38:20)), and the fourth time of 1:40 or better. My half marathon time is now consistently under 1:39 and now makes me rethink what I am capable of for my next marathon.
-I felt great today - again negative splits (7:44 pace for first 6 miles and 7:20 pace for the last 7.1 miles) and ran strong at the end - never really felt tired or strained. Again, I felt on cruise control with the pace group and even found myself slowing down a bit with to stay with the group. Before I knew it I was at mile 9 or 10 and I didn't blink an eye. I think I can now try to drop my pace in the half - maybe run with a 3:15 pace group. I think I can handle a faster pace as long as it is consistent. I feel that maybe I am getting too comfortable with the 1:40 group and should try the 1:35 group and see how I do. It will definitely be a stretch for me but I need to try it a couple times if I am going to get faster.
-The pace group keeps me on pace and allows me not to vary my pace considerably
-The weather was obviously a lot more comfortable than it was last year, but I feel confident in knowing that I probably wouldn't have run a marathon time that was too much different than last year's. I am a much smarter and (I think better) runner than at this time last year. My half time has come down considerable and consistently (while feeling good) and pacing has been a much more important part of my race and something I have been working on.
Mile Splits:
Mile 1- 8:14
Mile 2- 7:47
Mile 3- 7:30
Mile 4- 7:47
Mile 5- 7:38
Mile 6- 7:25
Mile 7- 7:21
Mile 8- 7:36
Mile 9- 7:20
Mile 10- 7:36
Mile 11- 7:18
Mile 12- 7:11
Last 1.1 Miles - 7:37 (6:55 pace)
First 6 miles - 46:22 (7:44 pace)
Last 7.1 miles - 52:01 (7:20 pace)
Overall time - 1:38:23 (only 3 seconds off of a PR) ; Overall pace - 7:30
Sunday, October 11, 2009
Staten Island Half Marathon - 10/11/09
Here are the notes I wrote down right after the race, but haven't have the motivation to put it into a full post yet:
Total time: 1:38:44; Overall pace: 7:32
Second fastest half marathon time (only about 20 seconds behind the Long Branch Half in May 2009 when I had the comfort of a pace group)
Second time I've gone under 1:39
Three of my half marathon times in 2009 have been 1:40 or better
I ran a great race here last year and had another one today. The weather was perfect for running - in the 50s and sunny
I had a goal of running under 1:43 - I was running about a 7:45 pace for the first five miles and felt a little bit strained, but I got alot more energy during the turnaround miles in which I was able to see other runners in both directions. After hitting a 7:12 pace at mile 6, I started to feel good and decided to pick up the pace. I felt really good for the next two miles when seeing the runners in the other direction There were several hills coming up that I knew about from last year and slowed down a little bit to conserve my energy. Except for mile 8 which I ran a 7:54, my pace was definitely quicker than the first half and my goal when from a sub 1:43 to going under 1:40.
Several big thoughts from the race: After the Long Branch Half when I blew by my PR, I relied on a pace group and thought that I wouldn't be able to approach the 1:38 time again running by myself without a group. This race showed me that by going out at a faster pace and adjusting throughout, I was proud to do this on my own
Besides running my three fastest times so far in 2009, even better was how I feel after the race. Although tired, I feel good, I'm not "wiped" out. While I am a little bummed that I am not doing a marathon this year, due to the fact that my running has significantly improved, there is a big part of me that knows that probably the big reason I am running well and was able to improve my times in 2009 was because I am not putting my body through the strain of training but rather keeping to a comfortable schedule of a long run every week (since February) and running about 25 miles per week. This year so far has given me the confidence that I can get a lot faster and still feel good and strong while doing it.
My half plateau has come down a lot this year. In 2008 and the beginning of 2009, I felt that I had a good chance of running a 1:45 or better each time out. Since May 2009, I have confidence that I can do a 1:42 or better and have a shot at around 1:40. Big boost for me and a big step up.
Consistency and pacing is key throughout the race and that is my goal going into each race
Mile 1- 7:52
Mile 2- 7:38
Mile 3- 7:42
Mile 4- 7:41
Mile 5- 7:47
Mile 6- 7:12
Mile 7- 7:27
Mile 8- 7:54 (big hill)
Mile 9- 7:19 (average of mile 9 & 10 - I forgot to stop watch after mile 9)
Mile 10- 7:19 (average of mile 9 & 10 - - I forgot to stop watch after mile 9)
Mile 11- 7:29
Mile 12- 7:36
Last 1.1 miles - 7:45 (average pace of 7:03)
My fastest three half marathon times so far: 1:38:20 (Long Branch Half - May 2009); 1:38:44 (Staten Island Half - October 2009); 1:40:14 (Queens Half - September 2009)
Total time: 1:38:44; Overall pace: 7:32
Second fastest half marathon time (only about 20 seconds behind the Long Branch Half in May 2009 when I had the comfort of a pace group)
Second time I've gone under 1:39
Three of my half marathon times in 2009 have been 1:40 or better
I ran a great race here last year and had another one today. The weather was perfect for running - in the 50s and sunny
I had a goal of running under 1:43 - I was running about a 7:45 pace for the first five miles and felt a little bit strained, but I got alot more energy during the turnaround miles in which I was able to see other runners in both directions. After hitting a 7:12 pace at mile 6, I started to feel good and decided to pick up the pace. I felt really good for the next two miles when seeing the runners in the other direction There were several hills coming up that I knew about from last year and slowed down a little bit to conserve my energy. Except for mile 8 which I ran a 7:54, my pace was definitely quicker than the first half and my goal when from a sub 1:43 to going under 1:40.
Several big thoughts from the race: After the Long Branch Half when I blew by my PR, I relied on a pace group and thought that I wouldn't be able to approach the 1:38 time again running by myself without a group. This race showed me that by going out at a faster pace and adjusting throughout, I was proud to do this on my own
Besides running my three fastest times so far in 2009, even better was how I feel after the race. Although tired, I feel good, I'm not "wiped" out. While I am a little bummed that I am not doing a marathon this year, due to the fact that my running has significantly improved, there is a big part of me that knows that probably the big reason I am running well and was able to improve my times in 2009 was because I am not putting my body through the strain of training but rather keeping to a comfortable schedule of a long run every week (since February) and running about 25 miles per week. This year so far has given me the confidence that I can get a lot faster and still feel good and strong while doing it.
My half plateau has come down a lot this year. In 2008 and the beginning of 2009, I felt that I had a good chance of running a 1:45 or better each time out. Since May 2009, I have confidence that I can do a 1:42 or better and have a shot at around 1:40. Big boost for me and a big step up.
Consistency and pacing is key throughout the race and that is my goal going into each race
Mile 1- 7:52
Mile 2- 7:38
Mile 3- 7:42
Mile 4- 7:41
Mile 5- 7:47
Mile 6- 7:12
Mile 7- 7:27
Mile 8- 7:54 (big hill)
Mile 9- 7:19 (average of mile 9 & 10 - I forgot to stop watch after mile 9)
Mile 10- 7:19 (average of mile 9 & 10 - - I forgot to stop watch after mile 9)
Mile 11- 7:29
Mile 12- 7:36
Last 1.1 miles - 7:45 (average pace of 7:03)
My fastest three half marathon times so far: 1:38:20 (Long Branch Half - May 2009); 1:38:44 (Staten Island Half - October 2009); 1:40:14 (Queens Half - September 2009)
Sunday, September 27, 2009
Fifth Avenue Mile - 9/26/09
Well, it took a long time but I finally ran my first Fifth Avenue Mile (9/26/09). While I always wanted to do it in the past, it usually falls on the same day as another race I am doing or interferes with training and I am afraid to mess up my legs or pull something in this very quick race. This year, the race weekend was clear and I wasn't training, so I decided to go for it. Everyone always talks about how fun it was, and I finally wanted to take a crack at it and see what I could do.
I didn't know what to expect, and didn't really have any gameplan. I don't think I have ever run a timed mile in my life (other than maybe in high school gym class), and I was curious to see what I could do a mile in. I made sure to get a proper warm up in beforehand so that my body was good and warm leading up to the race. The big thing about running longer races is the fact that I have the time to ease into the distance and not feel the need to go full throttle right away. That was what I was afraid of for the mile - having to get up to top speed instantaneously and not being sure if my body was ready for that jolt or not. I ran 3 mile warmup beforehand. I was hoping for 4 miles but 3 was good enough.
Not knowing what the inclines were going to be like or how my body would react, I went out a bit conservatively, since I didn't want to pull anything and I knew that the first half of the race was going to be uphill after speaking with several people at the start line. Once the gun went off, the blocks just flew by and before I knew it the race was half over and I was feeling pretty good. There is a definite incline during the first 800 meters, but not anything more than we are all used to running in Central Park. I didn't realize that the race would go by this fast. It is basically a sprint the entire way and you just need to hold on.
I saw that I was on pace for about 6:20-30 at the halfway point, which is slower than I expected. I guess I went out a bit too conservatively, but hey, this was my first time doing this and I'd rather go out too slow than too fast and flame out in the second half. Someone shouted out that the rest of the race was downhill, so I took off and was able to continually switch gears until the end of the race. Not sure if the time is calculated as a gun or net time, I saw on the clock as I approached the finish line that I was closing in on 6:10, but then I looked at my watch and saw 6:00 and a few seconds. Although I had no real goal, it was cool to think that I had a chance at going sub 6:00. It was not meant to be - I got 6:00 on the dot. It is a great time for me though and this year's race gave me a feel as to the nuances of the course and gave me a goal to go after next year. I think I could go out faster in the beginning half of the race and then I would just need to hold on. That is the game plan for next year. Sub 6:00 is definitely within reach.
It was fun race and cool to see all of my other teammates running as well. I was glad to finally get to do the race and hopefully I'll do it again in the near future as long as there are no races close by.
I didn't know what to expect, and didn't really have any gameplan. I don't think I have ever run a timed mile in my life (other than maybe in high school gym class), and I was curious to see what I could do a mile in. I made sure to get a proper warm up in beforehand so that my body was good and warm leading up to the race. The big thing about running longer races is the fact that I have the time to ease into the distance and not feel the need to go full throttle right away. That was what I was afraid of for the mile - having to get up to top speed instantaneously and not being sure if my body was ready for that jolt or not. I ran 3 mile warmup beforehand. I was hoping for 4 miles but 3 was good enough.
Not knowing what the inclines were going to be like or how my body would react, I went out a bit conservatively, since I didn't want to pull anything and I knew that the first half of the race was going to be uphill after speaking with several people at the start line. Once the gun went off, the blocks just flew by and before I knew it the race was half over and I was feeling pretty good. There is a definite incline during the first 800 meters, but not anything more than we are all used to running in Central Park. I didn't realize that the race would go by this fast. It is basically a sprint the entire way and you just need to hold on.
I saw that I was on pace for about 6:20-30 at the halfway point, which is slower than I expected. I guess I went out a bit too conservatively, but hey, this was my first time doing this and I'd rather go out too slow than too fast and flame out in the second half. Someone shouted out that the rest of the race was downhill, so I took off and was able to continually switch gears until the end of the race. Not sure if the time is calculated as a gun or net time, I saw on the clock as I approached the finish line that I was closing in on 6:10, but then I looked at my watch and saw 6:00 and a few seconds. Although I had no real goal, it was cool to think that I had a chance at going sub 6:00. It was not meant to be - I got 6:00 on the dot. It is a great time for me though and this year's race gave me a feel as to the nuances of the course and gave me a goal to go after next year. I think I could go out faster in the beginning half of the race and then I would just need to hold on. That is the game plan for next year. Sub 6:00 is definitely within reach.
It was fun race and cool to see all of my other teammates running as well. I was glad to finally get to do the race and hopefully I'll do it again in the near future as long as there are no races close by.
Sunday, September 20, 2009
Queens Half Marathon - 9/20/09
This was my second go round at the Queens Half Marathon, with my first race being in 2007. I had a great experience the first time running this race (pacing, weather, breakthrough for me), and it did not disappoint yesterday either. The course seemed the same as I remember it from two years ago. There were lots of turns (which I like), and a bunch of hills including one during the last mile and a half or so (don't like so much), but I still like the challenge of it very much. The weather was fantastic - cool and sunny - and I was able to run a strong and consistent race. I felt great and this was definitely another confidence booster for me regarding pacing.
Total time: 1:40:14 ; average pace: 7:39.
This was my second fastest half marathon time so far, and if not for the Long Branch Half earlier this year, this would have been my PR by about 2 minutes.
I was able to keep a pretty consistent pace throughout the entire race, which I believe the weather had a lot to do with. The first few miles set the tone for the rest of the race and I felt strong and calm through miles 3-4. At that point, I wanted to try and stay as close to a 7:45 mile pace that I could and I felt that I had a good chance of doing so. At the beginning, I had a goal of running sub 1:43 and by the middle of the race, I felt I had a great chance of attaining it. With the last few miles approaching, I was still feeling strong and I figured that there was an outside chance that I could break 1:40. It would be great to do so, but that wasn't the overall goal for the day. I picked up the pace on mile 12 and 13 and missed going under 1:40 by only 17 seconds. Oh well.
My half marathon time plateau seems to be getting lower. This is the third time this year (out of three half marathons so far this year, not including the 12 miles that I ran at the Ocean to Sound Relay) that I was able to run sub 1:43. Although I had to run hard to do so each time, I felt strong and confident that I in my ability to can achieve these times. I am starting to get a little better at pacing myself and adjusting during the race and I need to keep this up.
Mile splits:
Mile 1 - 7:49
Mile 2 - 7:35
Mile 3 - 7:47
Mile 4 - 7:46
Mile 5 - 7:36
Mile 6 - 7:38
Mile 7 - 7:36
Mile 8 - 7:32
Mile 9 - 8:47 (too long)
Mile 10 - 6:34 (too short)
Mile 11 - 7:45
Mile 12 - 7:57
Last 1.1 miles - 7:06
Average pace - 7:39 ; Overall time - 1:40:14
Prior to 2009 I ran 3 sub 1:44 half marathon times (Runner's World Half - 2006, NYC Half - 2006, Staten Island Half - 2008)
So far in 2009, I ran 3 sub 1:43 half marathons out of three (Long Branch Half (1:38:20), Brooklyn Half (1:42:29) and the Queens Half (1:40:14). Four out of my last four halves were under 1:44 if you include Staten Island from October of 2008.
Total time: 1:40:14 ; average pace: 7:39.
This was my second fastest half marathon time so far, and if not for the Long Branch Half earlier this year, this would have been my PR by about 2 minutes.
I was able to keep a pretty consistent pace throughout the entire race, which I believe the weather had a lot to do with. The first few miles set the tone for the rest of the race and I felt strong and calm through miles 3-4. At that point, I wanted to try and stay as close to a 7:45 mile pace that I could and I felt that I had a good chance of doing so. At the beginning, I had a goal of running sub 1:43 and by the middle of the race, I felt I had a great chance of attaining it. With the last few miles approaching, I was still feeling strong and I figured that there was an outside chance that I could break 1:40. It would be great to do so, but that wasn't the overall goal for the day. I picked up the pace on mile 12 and 13 and missed going under 1:40 by only 17 seconds. Oh well.
My half marathon time plateau seems to be getting lower. This is the third time this year (out of three half marathons so far this year, not including the 12 miles that I ran at the Ocean to Sound Relay) that I was able to run sub 1:43. Although I had to run hard to do so each time, I felt strong and confident that I in my ability to can achieve these times. I am starting to get a little better at pacing myself and adjusting during the race and I need to keep this up.
Mile splits:
Mile 1 - 7:49
Mile 2 - 7:35
Mile 3 - 7:47
Mile 4 - 7:46
Mile 5 - 7:36
Mile 6 - 7:38
Mile 7 - 7:36
Mile 8 - 7:32
Mile 9 - 8:47 (too long)
Mile 10 - 6:34 (too short)
Mile 11 - 7:45
Mile 12 - 7:57
Last 1.1 miles - 7:06
Average pace - 7:39 ; Overall time - 1:40:14
Prior to 2009 I ran 3 sub 1:44 half marathon times (Runner's World Half - 2006, NYC Half - 2006, Staten Island Half - 2008)
So far in 2009, I ran 3 sub 1:43 half marathons out of three (Long Branch Half (1:38:20), Brooklyn Half (1:42:29) and the Queens Half (1:40:14). Four out of my last four halves were under 1:44 if you include Staten Island from October of 2008.
Monday, September 14, 2009
Ocean to Sound Relay - 9/12/09
This past weekend was the Ocean to Sound Relay, starting at Jones Beach and then going for 50 miles or so and ending along the Long Island Sound in Oyster Bay. Relays are always a good time and when some of my Flyer buddies were looking to field a team, I was happy to join in. I did Reach the Beach last year (and Need for Speed the past 2 years prior), but was looking to do a one day relay instead of a weekend affair. This one was close by and relatively easy to get to. Relays are always a good time - they give you a chance to run out of Central Park, the camaraderie and support of your teammates, and a BBQ afterwards doesn't hurt either.
The teams are made up of 8 runners, with each running a leg of approximately 6 miles. Since we only had 7 members, one of us needed to run two legs. Given the fact that I wasn't doing the Flyer 20 miler the next day and I needed to get my long run in anyway, I volunteered to run two consecutive legs for a total of 12 miles. I figured that I could get in more a less a tempo run - a quick pace, but not exactly a race pace for the entire way.
We were all checking the weather during the entire week and unfortunately rain was scheduled on and off for the entire day. The weather was actually quite good for running - overcast, cool, and rain - for most of the race. The rain held out for most of the day except during my legs and the runner after me. I didn't really mind it that much since this is the type of weather that I do my best in and it helped me out a great deal keeping me cool and allowing to stay calm.
The one thing that usually worries me at these relays is pacing. Usually the courses, as seen in past relays, are not marked with mile signs. Therefore, it is hard to figure out how fast to go if you don't know how far you've gone and how far you have to go. Thinking that I would have only my watch as a guide, I was worried that it would be hard to pace myself over 12 miles on my with no one else around, but I was able to run a consistent 8:00 minute pace or less for the entire distance. Given the fact that this race did have mile markers was a huge help to me and allowed me to gauge my pace along the course (not having to just rely on my internal clock) and adjust accordingly if I needed to. The solitude of the later relay legs are usually the toughest part to overcome (second behind the fear of getting lost!). To keep my mind busy during my legs, I had my iPod going and I picked off people in front of me to pass. Once I passed someone on the course, I found someone else in front of me to go after and keep me focused.
I ran 7:48 pace for my first 5.8 mile leg and then a pace of 7:51 for the second leg of 6.2 miles. I felt great during the run and afterwards.
This was a huge boost to me in that I was able to pace myself to a good time and even do the equivalent of about a 1:43-1:44 half marathon, when that wasn't part of my original plan. I have at least 3, maybe 4, more half marathons left this year to build on my pacing and see if I can consistently stay under 1:43 for the half marathon, and feel good doing it. If I can do that then I might be inching towards possibly doing a marathon next year. This was a very good run for me. I have been keeping up a lighter schedule this year (in addition to cross training) after doing a marathon last year and it seems to be working for me. I am able to put up good times for me later in the season while only doing one long run per week of 10-11 miles.
In addition, I think the fact that I have done a lot more races outside of Central Park this year has kept me sane and the runs fresh.
Outside of Central Park races so far in 2009:
Cherry Tree 10 miler - Prospect Park - 2/2009
Long Branch Half Marathon - Long Branch, NJ - 5/2009
Brooklyn Half Marathon - Brooklyn, NY - 5/2009
Riverdale Ramble 10K - Riverdale, NY - 6/2009
Ocean to Sound Relay - Long Island, NY - 9/2009
Planned "outside" races left in 2009: Queens Half, Staten Island Half, Philadelphia Half
The teams are made up of 8 runners, with each running a leg of approximately 6 miles. Since we only had 7 members, one of us needed to run two legs. Given the fact that I wasn't doing the Flyer 20 miler the next day and I needed to get my long run in anyway, I volunteered to run two consecutive legs for a total of 12 miles. I figured that I could get in more a less a tempo run - a quick pace, but not exactly a race pace for the entire way.
We were all checking the weather during the entire week and unfortunately rain was scheduled on and off for the entire day. The weather was actually quite good for running - overcast, cool, and rain - for most of the race. The rain held out for most of the day except during my legs and the runner after me. I didn't really mind it that much since this is the type of weather that I do my best in and it helped me out a great deal keeping me cool and allowing to stay calm.
The one thing that usually worries me at these relays is pacing. Usually the courses, as seen in past relays, are not marked with mile signs. Therefore, it is hard to figure out how fast to go if you don't know how far you've gone and how far you have to go. Thinking that I would have only my watch as a guide, I was worried that it would be hard to pace myself over 12 miles on my with no one else around, but I was able to run a consistent 8:00 minute pace or less for the entire distance. Given the fact that this race did have mile markers was a huge help to me and allowed me to gauge my pace along the course (not having to just rely on my internal clock) and adjust accordingly if I needed to. The solitude of the later relay legs are usually the toughest part to overcome (second behind the fear of getting lost!). To keep my mind busy during my legs, I had my iPod going and I picked off people in front of me to pass. Once I passed someone on the course, I found someone else in front of me to go after and keep me focused.
I ran 7:48 pace for my first 5.8 mile leg and then a pace of 7:51 for the second leg of 6.2 miles. I felt great during the run and afterwards.
This was a huge boost to me in that I was able to pace myself to a good time and even do the equivalent of about a 1:43-1:44 half marathon, when that wasn't part of my original plan. I have at least 3, maybe 4, more half marathons left this year to build on my pacing and see if I can consistently stay under 1:43 for the half marathon, and feel good doing it. If I can do that then I might be inching towards possibly doing a marathon next year. This was a very good run for me. I have been keeping up a lighter schedule this year (in addition to cross training) after doing a marathon last year and it seems to be working for me. I am able to put up good times for me later in the season while only doing one long run per week of 10-11 miles.
In addition, I think the fact that I have done a lot more races outside of Central Park this year has kept me sane and the runs fresh.
Outside of Central Park races so far in 2009:
Cherry Tree 10 miler - Prospect Park - 2/2009
Long Branch Half Marathon - Long Branch, NJ - 5/2009
Brooklyn Half Marathon - Brooklyn, NY - 5/2009
Riverdale Ramble 10K - Riverdale, NY - 6/2009
Ocean to Sound Relay - Long Island, NY - 9/2009
Planned "outside" races left in 2009: Queens Half, Staten Island Half, Philadelphia Half
Saturday, August 8, 2009
NYRR Team Championships - 8/8/09
It felt good to be out racing again. Today was the NYRR Team Championships and this was my first race since the Riverdale Ramble 10K on June 7th due to the fact that my low iodine diet and scans put a big dent into my running during the month of June. After getting back on track over the last month or so, I was excited to go out and run hard.
I was extremely excited to see that after a hard race (hills, hot temps, and quick early pace), I was able to get a 5 mile PR by almost two minutes - overall time of 34:48 and a pace of 6:57. This was the second race in which I averaged a sub 7 minute pace and the second distance in which I did so (the first being the Run As One 4 miler in April 2009).
The weather was pretty good - relatively low humidity and not too hot at the start. It was better than I expected. The temperature was just below 70 degrees when I left my apartment about 45 minutes before the race began. I definitely was glad to have the men's race start at 9AM start instead of 10AM for the women. That extra hour made a considerable difference with regards to the weather. The ladies had to run in slightly higher temperatures and under more direct sunlight.
The Team Championships is always a hard race due to the caliber of the runners. Since only the running clubs compete, everyone is relatively fast and most people feel the need to go out fast right out of the gate. This always worries me since I usually like to build my speed up over the first mile before gradually reaching my top speed. Unfortunately, I got sucked in by the other runners and began to speed up right after I crossed the starting line. I didn't know what time to expect early on, but once I passed the first mile marker, I saw a time of 7:05 and got a little scared. At this point it is very hard to slow down when everyone around you is going fast, so I knew that I would have to try and keep up this already quick pace for the next four miles. There is no turning back at this point. Slowing down just makes things worse and doesn't really help you at all.
After the first mile, I knew I was in for a tough race the rest of the way. The temperature starting creeping up and I felt myself starting to heat up quickly. In addition, I knew that there were several more hills to go on the east side of the Central Park and I needed to conserve my energy a bit for those. Normally I don't stop at water stations for a 5 mile race, but I found myself grabbing water after mile 1 and 2. My mouth was getting very dry and I made sure to drink as much as I could. By mile 3, fatigue was starting to settle in a bit and I tried to focus on the other runners, and possibly latch onto another Flyer to keep me going. After passing mile 4, I knew that the Flyer section was coming up soon and the cheers and encouragement would give me a much needed boost to carry me to the finish line. Unfortunately, they might have given me too much of a boost because I sped up considerably as I passed by their section and I ran out of gas with about 100-15o meters to go. I was pretty much spent and felt like I might throw up (or maybe kind of a dry heave) if I didn't finish the race soon. The finish line was a welcome sight and could not come soon enough. I was very happy when the race was over. This was a really tough run and I was proud of myself for gutting it out.
Thanks to all of the Flyers cheering along the course. It helps a great deal. It is great to be part of a running team that stands out in support and cheers for all of their teammates.
Mile Splits:
Mile 1 - 7:05
Mile 2 - 6:58
Mile 3 - 6:59
Mile 4 - 7:08
Mile 5 - 6:36
Overall time: 34:48
Overall pace: 6:57
I was extremely excited to see that after a hard race (hills, hot temps, and quick early pace), I was able to get a 5 mile PR by almost two minutes - overall time of 34:48 and a pace of 6:57. This was the second race in which I averaged a sub 7 minute pace and the second distance in which I did so (the first being the Run As One 4 miler in April 2009).
The weather was pretty good - relatively low humidity and not too hot at the start. It was better than I expected. The temperature was just below 70 degrees when I left my apartment about 45 minutes before the race began. I definitely was glad to have the men's race start at 9AM start instead of 10AM for the women. That extra hour made a considerable difference with regards to the weather. The ladies had to run in slightly higher temperatures and under more direct sunlight.
The Team Championships is always a hard race due to the caliber of the runners. Since only the running clubs compete, everyone is relatively fast and most people feel the need to go out fast right out of the gate. This always worries me since I usually like to build my speed up over the first mile before gradually reaching my top speed. Unfortunately, I got sucked in by the other runners and began to speed up right after I crossed the starting line. I didn't know what time to expect early on, but once I passed the first mile marker, I saw a time of 7:05 and got a little scared. At this point it is very hard to slow down when everyone around you is going fast, so I knew that I would have to try and keep up this already quick pace for the next four miles. There is no turning back at this point. Slowing down just makes things worse and doesn't really help you at all.
After the first mile, I knew I was in for a tough race the rest of the way. The temperature starting creeping up and I felt myself starting to heat up quickly. In addition, I knew that there were several more hills to go on the east side of the Central Park and I needed to conserve my energy a bit for those. Normally I don't stop at water stations for a 5 mile race, but I found myself grabbing water after mile 1 and 2. My mouth was getting very dry and I made sure to drink as much as I could. By mile 3, fatigue was starting to settle in a bit and I tried to focus on the other runners, and possibly latch onto another Flyer to keep me going. After passing mile 4, I knew that the Flyer section was coming up soon and the cheers and encouragement would give me a much needed boost to carry me to the finish line. Unfortunately, they might have given me too much of a boost because I sped up considerably as I passed by their section and I ran out of gas with about 100-15o meters to go. I was pretty much spent and felt like I might throw up (or maybe kind of a dry heave) if I didn't finish the race soon. The finish line was a welcome sight and could not come soon enough. I was very happy when the race was over. This was a really tough run and I was proud of myself for gutting it out.
Thanks to all of the Flyers cheering along the course. It helps a great deal. It is great to be part of a running team that stands out in support and cheers for all of their teammates.
Mile Splits:
Mile 1 - 7:05
Mile 2 - 6:58
Mile 3 - 6:59
Mile 4 - 7:08
Mile 5 - 6:36
Overall time: 34:48
Overall pace: 6:57
Monday, June 1, 2009
Brooklyn Half Marathon - 5/30/09
I guess that the third time is a charm. I have signed up for the Brooklyn Half for the past two years, but unfortunately was unable to run either of them. Finally, I was able to participate in my first Brooklyn Half Marathon this weekend (only the Bronx is left for me) and it was a lot of fun (not as much the race per se, but the activities afterward).
Although the weather was hotter than I usually like for half marathons, it was not unbearable. I knew that I needed to be smart and take the proper precautions during the race. Luckily, Prospect Park had a considerable amount of shade to run in as long as you hugged the curb, and I made sure to take a little more water or Gatorade than I usually would. I know that there were a lot of people out there that did not like the course change, but I was happy with it. Although the beginning part of the race was tougher than in past years due to the two loops of Prospect Park, I was happy that the race ended in Coney Island which allowed us to finish on a less crowded boardwalk (since in previous years the race started there) and gave us the opportunity to enjoy a beautiful day taking in the atmosphere, riding the Cyclone (first time for me) and eating an original Nathan's hot dog and fries.
Since I went into the Long Branch Half several weeks ago with the intent to run a hard race and go for a PR, I decided to take the pressure off of myself this time around and to use this race to practice my pacing a bit. Given the fact that the temperatures were going to be on the hotter side, the goal was to keep a consistent pace during the two loops of Prospect Park (between 7:50 and 8:00) and then to gradually try and pick up the pace for the remaining 6 or 7 miles that ran on the straightaway of Ocean Parkway, allowing for negative splits. I knew from my first venture in Prospect Park during the Cherry Tree 10 miler that the hills were not easy, so I knew that I had to respect the course even if I felt good at the beginning of the race. I needed to keep myself in check and not speed up.
The first loop didn't feel too bad. I made sure to stay in the shade as much as possible, and go out at a pace that felt slightly slower than usual (knowing that if it felt slow, then it was probably a reasonable pace). I went through the first mile at 7:52 and thought that this would be a good pace to try and stay out throughout the loops in the park. With the impending hills coming up, I was surprised to see that I remained on pace at 7:52 for mile 2, and even dipped a little bit at mile 3, coming in at 7:38. I knew that my mile 3 time was a bit too quick, and I tried to slow it down knowing that the Prospect Park hills would be reappearing shortly. I was able to keep myself under control at mile 4 (7:49), but the next couple of miles were definitely slower. This is where my pacing slipped a bit. I felt the effects of the heat and the hills from the first loop, and overcompensated slightly. Thinking I was going a little too fast in the previous miles and not wanting to wear myself out, I slowed down to 8:06 in mile 5 and then 8:12 for mile 6. Not wanting to see my pace go up anymore, I told myself to pick up the pace, which I did, but too much in the other direction (mile 7 was at 7:36). At this point, I knew I was leaving the park pretty soon and I all wanted to do was get out to the flatter terrain of Ocean Parkway and normalize my pace. Ocean Parkway was a 6 or 7 mile straight line to the end of the race and wasn't terribly exciting. In the hopes of getting a negative split for the second half of the race, the plan once I left the park was to keep a pace as close to 7:50 as possible until mile 10, and then slowly pick up the pace each mile until the finish. Miles 8-10 were pretty much right on target (7:50, 7:54, and 8:00 respectively) and I still felt pretty strong going into the last quarter or so of the race. I was thinking back to Long Branch and knew that I had it in me to pull out fast times over the last 3 miles. I was looking forward to ending on the boardwalk (and not falling), and seeing the ocean view as I crossed the finish line. I felt good enough to gradually lower my pace to 7:39 and 7:36 for miles 11 and 12, and then another 7:36 time for the remaining 1.1 miles. For a hot day and a new course, I felt I had a very good race.
Mile Splits:
Mile 1 - 7:52
Mile 2 - 7:52
Mile 3 - 7:38
Mile 4 - 7:49
Mile 5 - 8:06
Mile 6 - 8:12
Mile 7 - 7:36
Mile 8 - 7:50
Mile 9 - 7:54
Mile 10 - 8:00
Mile 11 - 7:39
Mile 12 - 7:36
Last 1.1 miles - 8:22 (7:36 pace)
Overall time: 1:42:29 ; Overall pace: 7:50
This was a good race for me. Without a pace leader, I was able to keep a relatively consistent pace on my own throughout the race (although there were some hiccups along the way), and adjust pretty well if I saw my pace change dramatically from mile to mile (my times got up to 8:06 and 8:12 in mile 5 and 6, but I was able to drop it down to 7:36 for mile 7 before leveling out). Now I just need to build on this experience, and continue to pace well during longer races. I was very happy to see that on a day that I wasn't going for a PR, I was able to run a time that would have been my second fastest half up until three weeks ago.
Although the weather was hotter than I usually like for half marathons, it was not unbearable. I knew that I needed to be smart and take the proper precautions during the race. Luckily, Prospect Park had a considerable amount of shade to run in as long as you hugged the curb, and I made sure to take a little more water or Gatorade than I usually would. I know that there were a lot of people out there that did not like the course change, but I was happy with it. Although the beginning part of the race was tougher than in past years due to the two loops of Prospect Park, I was happy that the race ended in Coney Island which allowed us to finish on a less crowded boardwalk (since in previous years the race started there) and gave us the opportunity to enjoy a beautiful day taking in the atmosphere, riding the Cyclone (first time for me) and eating an original Nathan's hot dog and fries.
Since I went into the Long Branch Half several weeks ago with the intent to run a hard race and go for a PR, I decided to take the pressure off of myself this time around and to use this race to practice my pacing a bit. Given the fact that the temperatures were going to be on the hotter side, the goal was to keep a consistent pace during the two loops of Prospect Park (between 7:50 and 8:00) and then to gradually try and pick up the pace for the remaining 6 or 7 miles that ran on the straightaway of Ocean Parkway, allowing for negative splits. I knew from my first venture in Prospect Park during the Cherry Tree 10 miler that the hills were not easy, so I knew that I had to respect the course even if I felt good at the beginning of the race. I needed to keep myself in check and not speed up.
The first loop didn't feel too bad. I made sure to stay in the shade as much as possible, and go out at a pace that felt slightly slower than usual (knowing that if it felt slow, then it was probably a reasonable pace). I went through the first mile at 7:52 and thought that this would be a good pace to try and stay out throughout the loops in the park. With the impending hills coming up, I was surprised to see that I remained on pace at 7:52 for mile 2, and even dipped a little bit at mile 3, coming in at 7:38. I knew that my mile 3 time was a bit too quick, and I tried to slow it down knowing that the Prospect Park hills would be reappearing shortly. I was able to keep myself under control at mile 4 (7:49), but the next couple of miles were definitely slower. This is where my pacing slipped a bit. I felt the effects of the heat and the hills from the first loop, and overcompensated slightly. Thinking I was going a little too fast in the previous miles and not wanting to wear myself out, I slowed down to 8:06 in mile 5 and then 8:12 for mile 6. Not wanting to see my pace go up anymore, I told myself to pick up the pace, which I did, but too much in the other direction (mile 7 was at 7:36). At this point, I knew I was leaving the park pretty soon and I all wanted to do was get out to the flatter terrain of Ocean Parkway and normalize my pace. Ocean Parkway was a 6 or 7 mile straight line to the end of the race and wasn't terribly exciting. In the hopes of getting a negative split for the second half of the race, the plan once I left the park was to keep a pace as close to 7:50 as possible until mile 10, and then slowly pick up the pace each mile until the finish. Miles 8-10 were pretty much right on target (7:50, 7:54, and 8:00 respectively) and I still felt pretty strong going into the last quarter or so of the race. I was thinking back to Long Branch and knew that I had it in me to pull out fast times over the last 3 miles. I was looking forward to ending on the boardwalk (and not falling), and seeing the ocean view as I crossed the finish line. I felt good enough to gradually lower my pace to 7:39 and 7:36 for miles 11 and 12, and then another 7:36 time for the remaining 1.1 miles. For a hot day and a new course, I felt I had a very good race.
Mile Splits:
Mile 1 - 7:52
Mile 2 - 7:52
Mile 3 - 7:38
Mile 4 - 7:49
Mile 5 - 8:06
Mile 6 - 8:12
Mile 7 - 7:36
Mile 8 - 7:50
Mile 9 - 7:54
Mile 10 - 8:00
Mile 11 - 7:39
Mile 12 - 7:36
Last 1.1 miles - 8:22 (7:36 pace)
Overall time: 1:42:29 ; Overall pace: 7:50
This was a good race for me. Without a pace leader, I was able to keep a relatively consistent pace on my own throughout the race (although there were some hiccups along the way), and adjust pretty well if I saw my pace change dramatically from mile to mile (my times got up to 8:06 and 8:12 in mile 5 and 6, but I was able to drop it down to 7:36 for mile 7 before leveling out). Now I just need to build on this experience, and continue to pace well during longer races. I was very happy to see that on a day that I wasn't going for a PR, I was able to run a time that would have been my second fastest half up until three weeks ago.
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