New York City Marathon Race Report – Part II

I know, I know, it is late, but better late than never!  Check out part 1 here:

As I started on the 2nd half of the marathon, I really felt completely comfortable, and happy with my pacing.  However, the voices in the back of my head said “you should still be feeling good at this point, only halfway”, and I also reminded myself that I still had the hard half to go, and so could take nothing for granted.  Would still just focus on taking it slow, and conserving energy for the late stages where I would need it.

The Queens portion of  the course is very short.  In my first few NYC marathons, it was also pretty sparsely populated with spectators, but that has changed in recent years.  Now there are lots of people watching, and making lots of noise.  I never liked how the course seemed very jig-jaggy through Queens, with lots of turns.  However, they made some subtle changes this year to reduce some of the turns and straighten things out.  I think this makes the Queens portion of the course slightly shorter, which is made up with a little extra room in the Bronx.  I can only otherwise say that I was feeling good here, and got lost a bit in the support of the crowd.  Mile 14 was completed in 10:09, and before I knew it, we were approaching the Queensboro Bridge.

At that stage of the race, the bridge is a killer.  I firmly believe that charging hard up the bridge last year was my downfall in missing 4:30.  So this year, I decided to just take it easy up the bridge and incorporate walk breaks.  I walked early on up the bridge for about 2 minutes, and then again as we reached the top.  This is actually where I started feeling my first muscle issues, namely spasms in my hamstrings.  It was not bad, but just the first cause of concern.  Seemed related to the cold wind, which could be felt here as a cross breeze from right to left.  It went away as soon as we were off the bridge.  In addition to dealing with the incline is the challenge of dealing with the congestion.  You essentially have 2 lanes of traffic for running, but with lots of people walking, (sometimes 3 and 4 abreast) there is a lot of energy lost in just weaving your way through the walkers up the hill.  My approach was to try and find somebody running at my pace and just stay right behind them, and let that person pick through the crowd.

I do enjoy the relative serenity of the bridge.  With no people cheering, it is very quiet, and a chance to recollect before you hit the big crowds again when you come off the bridge.  The cool thing I saw here, that I didn’t remember from years past, is that as we were coming down the ramp off the bridge, there were people stationed above on the main structure of the bridge, literally hanging over the concrete side, above the runners and cheering.  It was a nice welcome into Manhattan, and to the 16 mile mark.  Only 10.2 miles to go!  At this point, was still right within my strategy as mile 15 with the uphill was 11:08, and mile 16, with some uphill in it, was 10:46.  Little slower than I wanted at this point, but still no cause for concern. At this point, my time was approx 2:40, which meant I had 1:50 to cover 10.2 miles, or almost 11 minutes per mile.  So, still feeling good about 4:30.

• Mile 14 – 10:09
• Mile 15 – 11:08
• Mile 16 – 10:46

At this point, we hit 1^st Ave, which on TV they tend to call the  “Canyon of Sound”.  In my experience that is not really true.  Yes, the crowds are HUGE on 1^st Ave, but they are very sterile.  They tend to stand around and watch, and are not so into the cheering and screaming, as they are on other parts of the course.  This may be because the Ave is so wide that the spectators are set apart quite a ways from the runners.  Again, I just focused on slow and smooth and enjoying the energy.

I had two people to look for here.  Michelle, was going to be at around 72nd St, and a work friend, CW would be in the 90’s.  I didn’t know which side they would be on, so guessed left.  Started looking for Michelle after 70’s St, and was able to easily pick her and her sister out from the crowd.  A quick hello, high five, and an awesome picture, and I was off on my way again. 

Mile 17 at NYC Marathon

As I approached 90’s St, started looking for CW.  Lot of people watching here, so I was focused on the front set of watchers, and almost ran right by her, and her boyfriend as they were set back in the sidewalk.  Luckily, she saw me and called out my name, and I heard, so I was able to see her, give a wave and smile, and carry on.  Still feeling great through this stretch.  I did not take a walk break, with the exception of the water stops.  However, this is where I started getting worried, as my times were slower than my pacing felt.  I was feeling good, but my miles were slowing here, in the 10:45 to  11 range, rather than the 10:30 range I felt.  That was a bad sign.

• Mile 17 – 10:34
• Mile 18 – 10:43
• Mile 19 – 10:56

No only did I take it up 1st Ave without walking, but I also ran the entire length of the Willis Ave Bridge, which is also a clear first for me, and a good half of the Bronx portion without walking.  Did take a walk break towards the end of the Bronx portion, but thought I did pretty well through this area.  Over the Madison Ave Bridge back to Manhattan and the 21 mile mark.  This is where everything changed for me.  As I crossed 21 and hit the button on my watch, I simultaneously noted the really slow time of 11:47 for the mile, and first felt the twinges and muscle spasms that would haunt me the rest of the race, in my legs.  It was at this moment that I knew that 4:30 was totally out of reach.  Even though I was “feeling good”, my times were just way too slow.  And now, in my defeated spirit, my legs started barking at me big time.

The muscle spasm that I had was weird.  Sort of felt it in my lower quads, almost at the top of my knees.  Felt it in both legs, and it seemed to hurt regardless of whether I was running, walking, and stretching didn’t help that much.  At times I was able to run through it, at times it was too much and I took significant walk breaks.  The uphill stretch from 110th to 90th St before you enter the park was the worst.  I walked most of this, and it resulted in my slowest mile, 14:16, for mile 24.  The crowd is so loud and encouraging here, but I just couldn’t get myself together enough to make a real push.  The emotions felt here were truly mixed.  I was very disappointed and upset that 4:30 was not going to happen.  Not only missing 4:30, but I could see that 4:35 wasn’t going to happen, and then 4:40.  On the other hand, I really did feel a huge sense of accomplishment for getting as far as I did.  I was going to finish the race, and I was also going to beat thousands of people also running the race.  And since this will be the last NYC Marathon I will run for awhile, I tried hard to enjoy the last miles, through the most amazing park, the most amazing crowd, in the most spectacular mass participation sporting even there is.

• Mile 20 – 11:44
• Mile 21 – 11:47
• Mile 22 – 12:49
• Mile 23 – 12:46
• Mile 24 – 14:16
• Mile 25 – 13:17

I walked through the mile 26 sign and water stop, and then started to run again, and managed to keep running to the end.  It is mostly a blur, but I really did savor the very loud crowd on Central Park South, and appreciate and enjoy the final third of a mile through Columbus Circle, back into the park, and the final stretch I run hundreds of times up into the finish line.  My pace was still incredibly slow (14:44 for last 1.2 miles) but I ran it, with no walking, and was happy I was able to get that done.

• Mile 26 – 12:24
• Mile 26.2 – 2:30

My finishing time was 4:44:05.  In the end, really not that bad.  It is my 2nd fastest NYC Marathon, and my 4th fastest overall out of 11.  While disappointed I didn’t get to, or close to 4:30, I was still very happy with the overall experience.  Of course, then started going through the inevitable reflection of what could I have done better?  A suggestion was made that taking salt in the race may help to avoid muscle cramps.  I will need to experiment with that next time around.  Otherwise, I don’t know there was much else I could do differently.  I think the slower time was simply a reflection of not having trained well enough.  I worked through several injuries in the last few months, starting with a severe lower back spasm in late July, and then shin and groin issues.  I got a lot of miles in, but there were not hard, quality miles.

Anyway, with the exception of the approx 50 minutes it took me to get from mile 21 to mile 25, I totally had a blast and enjoyed every other moment of the day!

My tentative plans for 2010 include Rhode Races Marathon on 5/2, and possibly Chicago on 10/10.  Will also mix in two triathlons, possibly a duathlon, and lots of road races and biking!  Trying to get to 800 miles for 2009, but since I’ve continued to have groin issues and have put in limited miles in the last 3 weeks, it is not looking like that will happen.  If I don’t make it in 2009, then it WILL happen in 2010!

Happy running…

New York City Marathon Race Report – Part I

Wow, hard to believe another year has gone by and another New York City Marathon has also come and past.  This is the third year in a row that I ran, and my 7th NYC since 1996.  As I’ve also run in 4 other marathons, this was my 11th overall.

My goal, of course, was 4:30, obtained at the Austin Marathon in Feb, 4:22, in friendly conditions (downhill, wind at back for much of last 8 miles).  Last year in NYC, I just missed out, finishing in 4:31:xx.  Even though I had put in lots of miles, in fact, more miles in the 12 weeks before this race than any other marathon previously, I knew in my heart of hearts that I didn’t really have it in me to finish in 4:30 (outlined here).  In many ways I had a great race and a great time, which you’ll see here, but, at the end of the day, I started coming apart in mile 19 or so, and totally lost it after 21 miles.  But, let’s go back and start at the beginning.

I was in the 3rd wave this year, which meant I’d have a 10:20am start time.  I was also assigned to the Staten Island Ferry, as transportation to the start.  Although I could actually take advantage of the ferry and get a much later start than in years past, I just found myself so jumpy and nervous about the race, that I ended up getting almost as early a start as I have in years past.  Was up at 4:30, out the door by 5:15, and at the ferry in time for the 5:45 ferry.  Ferry was not super crowded, certainly less crowded than a typical weekday or weekend trip, and everything was well organized.  Took awhile between the ferry ride and the shuttle bus to the start area, but eventually we were dropped off in a HUGE line of people trying to get into the fort.  Line moved slowly and steadily, delay was essentially a cursory bag check, and then we were in the fort!

First job was just to scout around.  Find my corral in the blue start, find the food, all the bathroom lines, etc.  First thing I noticed was that even though the orange and blue corrals are right next to each other, you cannot get through from one to the other.  That worked out nicely for us as there were a ton of port-o-sans in the area that would prove to never get very crowded.  This was my first blue start, Alberto Salazar Village, and I thought it was the best organized of the bunch.  Very large open concrete (key) space right next to the corrals with all the food and drink stations, and then another large tent area further away, again with all the food and drink stations and port-o-sans.  Passed the time with a careful eating strategy, changed into my race clothes and shoes, and checked my bag at around 8:30.  Was not terribly cold out with temps forecasted in the 50’s, so decided to go with short sleeve top and shorts.  With 2 hours to kill, mostly standing around, went with a throwaway long sleeve t-shirt and shell jacket, the kind they sell at the expo.  Spent much of the rest of the time walking around, using the bathrooms, eating, and just watching the insanity at the corrals.

I have to say the corrals seemed much better staffed this year than last.  Last year, it seemed that it there were mostly high school age girls trying to keep the peace, and that was not working.  Or, perhaps, they do a better job with the blue corrals than the green corrals?  In the blue corrals this year, there were big guys from the US Coast Guard trying to keep order.  That still didn’t stop people from rushing the corrals, jumping the fences (much higher than last year by the way) or otherwise loudly complaining about the injustice of their not being allowed in, when they were in fact LATE.  I really find it amazing how people can not take enough self interest in where they need to go or need to be to get themselves to the assigned place on time.  And I have no sympathy for the people that wait until the last minute to go to the race, check their bag, and try to find their place.  This is the NYC Marathon, with 43,000 participants, not some rinky dink 1000 person race where you can waltz right up at the last minute.  When will they learn??  I’ve seen in race reports that the green corrals were poorly done, but in the blue, everything seemed well organized, and everyone that showed up on time made it to the proper wave.

As for myself, I was in the 2^nd corral of the 3^rd wave.  Even in my corral, after wave 2 had completely gone by, there were many people trying to rush the front of the 3^rd wave to catch up.  Even through the gates were completely closed, and those people were completely late, having already missed the cannon, these people were still completely unruly, threatening and downright ugly towards the volunteers trying to keep everything nice and orderly and safe for the rest of us.  Finally, about 5 minutes before the start, they allowed us to walk up to the start line.  After a few turns around a maze of buses parked in the toll plaza, we were in front of the start line!  I had worked my way up most of the way through the first corral of people and was about 5 rows deep from the start line!  Right in front of the place where the announcer guy was doing his thing from, and where a military lady sang God Bless America.  I was literally standing right under her while she sang.  When it was done, after a few short words, they moved us right up to the start, and the cannon boomed, and we were off!

This was my 7^th NYC Marathon, and this start will be one to never forget.  It was as if I was in the lead pack going up the bridge.  It was a truly awesome experience.  Since most people in wave 3, presumably, are not faster than 9 min per mile pace (slowest third of the participants, the lead group didn’t even break away from me that quickly.  Virtually all the way up the bridge, I could clearly see the empty bridge ahead, and the running lanes were not very crowded.  It was a great experience.  Unfortunately though, it was windy, really windy, almost directly a headwind, although slightly from the left side.  After a few minutes of fearing I might lose my hat, I took it off and carried it the entire length of the bridge.  Brightroom got 2 nice pictures of me holding my hat!

My goal was to try as much as possible to stay completely “within” myself for as long as possible, and not jump out to fast in the classic areas (bridge, Clinton Hill, Williamsburg, 1^st Ave).  A 4:30 marathon is approx 10:18 per mile.  My goal was to keep to 9:45’s or so for the first half.  Each mile clicked off in 9:45, or better, was 30+ seconds that I was ‘banking’ for late in the race, when my pace would most definitely slow down.  So, here, in the first mile, in the lead pack, with little in the way of crowds or obstructions, I tried very hard to hold back, and succeeded.  First mile was in 9:48, and then the 2^nd mile, all downhill, was in a reasonable 9:05.  Then I settled into a nice easy 9:30-9:50 pace for the early miles.

Once we hit the 2^nd mile, then the faster people behind me in the wave started to pass, and there were a lot of people passing me in the first 5-6 miles.  It did not feel crowded at all though, until we hit mile 4, which is where we merged with the green start.  In theory, the people in the green start are even slower than those in the blue start, and this was likely the case.  While we picked up an additional set of people at that merge, it still didn’t feel too crowded.  One thing that struck me in these miles is that this is where I was having so much trouble 2 weeks earlier, when I bagged on a 21 mile run, and went into the subway at 36^th St, after only 13 miles.  On this day, continued breezing down 4^th Ave, feeling great and having a grand ole time.  At this point, 4:30 felt totally possible.  I kept telling myself that I felt great and just needed to stay within myself and hold back.  However, the other voice in my head said that it is a long race, and of course you should be feeling great at this early point.  If you were feeling badly this early, then it would truly be a very long day.

At around mile 6, I noticed that I was starting to pass people, slow people, walkers.  Uh oh, this means we’ve caught up to the slower people from wave 2.  This would actually turn out to be an unexpected problem for a long time.  I wasn’t expecting to have to do the dodge and weave thing until much later on in the race.  I guess that is the worst part about being in wave 3.  When I was in wave 2 last year, I didn’t have that problem and didn’t have to worry about passing people, for the most part, until much later on in the race.  My last observation from this first third of the race was the improved merge section at mile 8.  This was slightly altered from years past, and made for a wider and more controlled merge.  Good job NYRR!

• Mile 1 – 9:48
• Mile 2 – 9:05
• Mile 3 – 9:28
• Mile 4 – 9:40
• Mile 5 – 9:50
• Mile 6 – 9:38
• Mile 7 – 9:48
• Mile 8 – 9:46

This next section is actually my favorite part of the race.  When you make that right turn at mile 8, onto Lafayette Ave, the nice controlled 4^th Ave course turned into what seems like mass chaos!  The street is narrower, so the running lane is packed, and to top it off, the crowd is large and very wild and enthusiastic.  The whole section of Lafayette, from mile 8 to mile 9, mostly  uphill, mind you, just feels great.  The crowd gives some of the best vibes here and really makes for such an enjoyable experience.  Yes, the crowd is better in the last miles in Central Park, but by then, I’m so miserable I don’t really notice it.  Here, in Fort Greene and Clinton Hill, in mile 8,9, I’m still feeling fresh, and able to fully experience, enjoy and embrace the power of the crowd.  I do have to remind myself to not push hard here and stay within myself.  The 9^th mile, through this area, uphill, was 9:58, and right within what I would expect.

I continued to have very consistent and reasonable miles through this area.  Mile 11 was slower, but that was because I decided to take my first Gu at the 10 mile water stop, adding a good 30 seconds to my time.  Mile 13 was also on the slow side, but that was because I decided to take a bathroom stop here.  That probably added 30-40 seconds as well.  So even though I lost a minute between the Gu and bathroom, I was still cruising along, seemingly on autopilot, at 9:45-10 minutes per mile.  This is EXACTLY where I wanted to be, and I was very pleased, and happy with my race so far.  I still thought it was totally possible to finish in 4:30.  I crossed the halfway mark at 2:09:07, which meant I needed to do the 2^nd half in 2:21, or about 10:50 per mile.

TO BE CONTINUED…

October 2009 in review

Running – 85 mile over 11 runs.  In lead up to NYC Marathon, had long runs of 20, 13 and 13.1  664.1 for the year, will need 2 strong months to get to 800 for the year.

Races – 2 (Staten Island Half Marathon – 2:01:14, Nike Human Race – 58:29)

Biking – 0 – taking a break to try and get my elbows better

Swims – 0 – hope to start up again after marathon

Gym workouts – 4

Softball games – 3  (2 loses and 1 tie, but still good enough for playoffs)

Injuries – 2 (shin splints, nagging groin issue, re aggravated whenever playing softball)

Sicknesses – 1 (mild cold)

New York City Marathon DONE!

Crossposted from DailyMile. Full blog post later in the week:

My 7th New York and 11th Overall. 4:44:05 is good for my 2nd fastest NYC, and 4th fastest overall.

I had a great race on so many levels. Unfortunately, my finishing time doesn’t necessarily show it, 15 mins slower than my goal.

Highlights:
- Getting almost right to the front of wave 3 and starting up the bridge almost in the ‘lead pack’
- Perfectly executing my strategy. Purposely held back in the early miles and in the classic ‘awesome crowd’ spots, hoping it would lead to a strong finish. 2:09:17 in the first half, right in my goal range.
- Seeing Michelle at mile 17 and CW (someone I work) with at mile 18
- Not stopping for a walk break AT ALL on 1st Ave (outside of water stops), a first for me. Not only that, but I also ran the entire way through the Willis Ave Bridge. Even running half of it would be a first for me
- Running the full last mile – from 25.2 to 26.2

Lowlights:
- I could tell in miles 19-21 that 4:30 was probably not going to happen. Even though I was ahead of schedule and wasn’t walking, my times were gradually slowing too much. Would have to turn it up to meet goal
- Just past mile 21, started cramping in my quad. Well not quite quad, maybe more like just above the knee? Anyway, stopped to stretch several times, and had to do a lot of walking.

In all, had much fun, as always. Finishing, and pushing through the adversity, is such an accomplishment., and I’m proud I was able to do it. I know others out there had a worse time. Saw a 4:15 pacer having a tough go in the last miles, way behind schedule.

Future plans – my next marathon will be Rhode Races, in Povidence Rhode Island on May 2. I’m thinking of running Chicago next fall, as the race falls on 10/10/10 – I think that would be so cool.

In the meantime, I’ve got to get some speed back and will focus on shorter, faster runs through the winter, and sub 2 hour half marathons in Manhattan and Bronx.

Final thoughts before New York City Marathon

In about 23 hours, I’ll be crossing the start line of the New York City Marathon, on the Verrazano Bridge!

On the one hand, I feel over-confident in the sense that I’ve run this race 6 times before and feel like I know everything there is to know about it, the hills, the bridges, the bends, the crowds, the morning preparation routine, etc.  I’ve also spectated a few times.

On the other hand I don’t feel like I’m properly ready.  I’ve put in a lot of miles, but not as many as I’ve wanted with nagging groin and shin injuries lately.  Also, my last long run was cut from 21 miles to 13 miles.  Also, my speed is down from where I’ve been in the past.  In short, while my goal is to beat last years 4:31, and to beat 4:30, I really am not sure I have it in me this time.

4:30 is definitely possible, but I’ll need to run a smart race and have everything fall into place. In particular, I need to make sure I hold back in the spots later in Brooklyn where the crowds are really great, Clinton Hill from mile 8-9, and in Williamsburg / GreenPoint from 11.5-13.  Those are spots where I tend to go too fast, and I think part of the reason I start to lose it at the end.

4:30 comes out to about 10:18 per mile.  So, the trick, and the key, is how long can I keep the miles in the 9:45-10:00 range.  For every 9:45 mile, I gain 30 seconds to allow for slowing down at the end.  In a perfect world, I would not be slowing down at the end, but in practice that always seems to be the case.  My strategy is to run 2:07-2:10 in the first half, and be fresh enough so that I could run the second half in under 2:20.  A tall order, and something I’m really nervous about, but welcoming the challenge.

The one thing I have going for me is my mileage base.  I analyzed back 12 weeks prior to each marathon I’ve done since 2000, and I’ve put in more miles for this one than any other!

• 2000 Vermont City – 180.8
• 2000 NYC – 164
• 2002 Jersey Shore – 139.5
• 2002 NYC – 187.1
• 2005 Big Sur – 201.5
• 2007 NYC – 137.1
• 2008 NYC – 217.6
• 2009 Austin – 232.9
• 2009 NYC – 242.9

Some years, the mileage was pathetic, like in 2007, where my goal was, of course 4:30, but I finished in a disappointing 4:51.  The 242.9 miles I’ve done in the last 12 weeks (just over 20 miles per week) is the stat that helps to alleviate my anxiety.  You can also see from the screenshot below, that I’ve had a nice steady progression and taper. (Daily Mile has some great metrics as part of their latest updates!)

 

 

Running - Past 26 Weeks

With the exception of week 30 (back spasm) and weeks 35/36 (sick), my running numbers, for me at least, are pretty solid.

 

 

In terms of preparation, ate a nice big pasta dinner last night, with those leftovers planned for tonight.  Drinking a lot today to stay hydrated.  I will drink a ton today, and then once hydrated, will hardly drink in the morning before the race.  This strategy has worked very well for me in the past and prevents me from having to use the bathroom multiple times during the race.  Of course, will have some candy tonight, after trick-or-treating is all done!

Also just trying to stay calm and relaxed.  By myself in my NJ house last night, so it was very calm, peaceful and quiet.  Just me and the 5 loads of laundry assigned to me  Also had a really good night sleep.

I like to get to the race early, and sort of enjoy the calm before the storm at Fort Wadsworth, and so will probably take the ferry at 6 or 6:30.  The best advice I can give anyone running this race for the first time, especially if you are in the first wave, is to get there as early as possible.  You will not believe how crowded it gets, how long it will take for you to use the bathroom, check your bag and find your corral.  Last year there were almost fistfights between the marshals (mostly high school kids best I could tell) at the corrals, and the people fighting to get into their space even though they were late.  Anyway, I will get there early, get my bag checked in a leisurely fashion, and just have extra throwaway layers so I don’t get too cold during the wait.

The weather is looking to be pretty good.  Rain is forecasted for tonight and maybe early in the morning.  Once the rain clears out, it will be in the 50’s tomorrow, but maybe windy.  That is the biggest wildcard.  If it is windy, it will be out of the north, which means we would be running into the wind for much of the first 20 miles.  Will cross my fingers that it is not so bad.

In the end, I just want to have fun and enjoy the experience.  Especially since this will be my last NYC Marathon for awhile.  Starting next year, I’m going to run fall marathons in other states, so want to make sure I savor this one, and hopefully with an under 4:30 finishing time!

New York City Marathon Expo

48 hours to go to the start of the New York City Marathon, and I have caught the bug! No, I’m not sick, although my wife and Katie (my 8 year old) are.  I think they got sick from me, so I’m safe!  The bug I’ve caught is the super excitement of what may be the greatest mass participation sporting event out there!  The city is really transforming this week into marathon mode, and yesterday I headed to the expo to take part!

On a side note, when I checked my RSS feed this morning, I *already* had 4 completed marathon expo reports!  Wow, I’m behind the times!  Check out their great blogs…

• Brooklyn Running
• A Marathoner
• Running Fool
• Run Dangerously

Don’t have time to go into full details, but I had a lot of fun.  The only complaint that I do have about it (its human nature to complain about something, right!) is that the exhibition space is relatively small (the Austin Marathon exhibition space was almost as big), with much of the space is taken up by the big name vendors, Asics, Nike, Foot Locker, Garmin, Timex, Polar, Saucony, Poland Spring, Gatorade, and so on.  There were not a whole lot of the smaller vendors with more interesting items.  Yes, there were some, but just not enough!  I think that is why I liked the Austin Marathon expo so much, because there was a greater mix of bigger vendors and smaller vendors.  Here, many of the smaller vendors were actually a subset of the large Paragon section.

Anyway, expo really was great overall, and I picked up lots of stuff, including:

• tech tee
• White cap
• Heavy gloves
• singlet
• long sleeve under layer
• throwaway jacket
• light gloves
• Amphipod
• Socks

In short, I went hog wild!  Here are the pictures I got on my phone:

Lifesize Asics map of the course

Full Asics list of Hello Goodbye

My bag of stuff

Grete signing autographs

My favorite ’swag’ item is the Timex refrigerator magnet where you can punch out the pieces of a digital clock grid to show your finishing time, just like a real digital race clock! 

In all, spent about 2 hours wandering around, very tiring work.  Was also able to meet up with Michelle and chat for a few minutes.

Can’t wait for Sunday and will try and write up some final thoughts beforehand.

Nike Human Race Race Report

Saturday, Oct 24, 2009, was “the day the world runs”, and I took part in the New York event, a 10k race in Prospect Park in Brooklyn.  I jumped at the chance to run this race, because, I enjoy running in Prospect Park and rarely do.  Only chance I really have has been at the Brooklyn Half Marathon, which I’ve done on and off over the years.  This 10k race was also the perfect taper event for 8 days before the New York City Marathon.

Weather was potentially a factor, but luckily, it held out and there was no rain.  Rained hard overnight, but stopped early in the morning.  By racetime, only remnants were the wet roads and the humid air.  It was actually quite humid, but luckily not too hot at about 60 degrees.  Showers started to kick in after the race, but thankfully the race itself was dry.

Start was at 8am, so 5:30 alarm, 6:15 out the door, and arrived at the park around 7:15.  Plenty of time to get the pre-race stuff done (change of clothes, bathroom run, bag check) in a leisurely fashion.  Had the bag checked by 7:40 and lined myself up with the 8 minute per mile people.

I’m so used to running NYRR races in New York City, I had to keep reminding myself that this was not an NYRR event.  The start was very professional, and well staged with enough port-o-potties, an organized start line by pace time, and buses to transport our bag the half mile from start to finish, and keep them dry in case of rain!  But I did a double take when the announcer guy was none other than Ian Brooks, who has announced at many NYRR events over the years.  Lately I’ve heard someone else doing the race announcements for NYRR, so nice to see that Ian is still out there, with his awesome British accent.  Although (sorry for the mini-rant here as I am a stickler for logistics and details), he incorrectly referred to us having the D-Tag chip rather than the ChampionChip.  First of all, D-Tag is not a ‘chip’, it is a ‘tag’!  The confusion is because NYRR has started using D-Tag, although at the Staten Island Half, the announcer there kept referring incorrectly to the ChampionChip.  Cmon people, let’s get it right!

Anyway, back to the point! Shortly after 8am, the horn sounded, and we were off!  I could tell right away that I was going too fast.  I almost started hyperventilating early and could feel myself breathing heavy.  I tried to back off a bit but keep a hard pace.  My 10k PR, set in early 2007, is 52:43, and I was thinking that if I could keep my pace around 8:45, I would have a chance to PR.  Then, the bad news started to surface.  In the first mile, I could feel my shin acting up.  I’ve had my fair share of shin issues lately and was praying it would hold off and allow me to run through it.  The advantage to running in the park is that there are a lot of uphills (and downhills), but in particular, the uphills are good to loosen up the shin and sometimes make the pain go away before having to stop and walk.  The big hill is in mile 2, so I felt I just needed to hold up to that point.  Even with slowing down, and taking a water stop before mile 1, I crossed mile 1 in 8:15, which is way too fast.  I have a feeling that marker was not quite accurate, but hard to tell.  Anyway, dialed the pace back a notch, hoping it would help, and worked up the big hill in the northeast corner of the park.  Crested it, and started working down the other side, but shin was still tight.  Very tight. 

Made it as far as the water stop just after mile 3, and decided on a walk break.  Walked about a quarter mile, trying to stretch it out, etc.  Then started back into run mode.  Shin pain was still there, but starting to abate, so just pressed along.  Very soon we completed the first loop and started the second time around.  This time, finally, in mile 4, as I worked up the hill for the second time, the shin pain subsided significantly.  Was then able to safely push hard the last 2 miles into the finish.  My biggest complaint about the race occurred here, namely the 5 mile marker placement.  The placement was highly suspect, as you will see by my splits below.  I am a very consistent runner, and miles 5 and 6 were run at a similar hard pace, yet you’ll see the major difference in time.  Finish was actually on a nice downhill, so cruised in very fast.  Finished in 58:29, which is not bad at all, but several minutes slower than I thought I could do if my shin didn’t act up.  After finishing, I went out to the last straightaway and cheered many more runners into the finish.

Overall, this race was great.  Water was plentiful and there were many stops with lots of tables.  The post race spread was great, although the grounds were completely muddy.  Hope they run this again next year, and again in Prospect.  If so, I will be there!

And to top it all off, ended with a fantastic brunch in Park Slope with great company, namely 5 new friends met over the last year on DailyMile and Twitter.  Great food and great conversation.  Then off to the rest of my weekend!

• Mile 1 – 8:15
• Mile 2 – 9:48
• Mile 3 – 10:20
• Mile 4 – 9:41
• Mile 5 – 10:54 (I DONT THINK SO!)
• Mile 6 – 7:44 (I WISH)
• Mile 6.2 – 1:42

New York City Marathon Course Changes Confirmed (???)

About a month ago, when reading the NYRR Runner magazine, I noticed a brief mention of  course changes in the New York City Marathon for 2009.  There have been slight course changes through the years, and I’m always interested in logistics such as these.  The original quote from the magazine was:

“This year, a few adjustments – including a new placement of the start on the Verrazano-Narrows Bridge and an expanded loop in the Bronx – will make the route faster and more exciting than ever.”

At the time, the map posted online was unchanged from last year’s map, but in this, the final run up to the marathon, I took another look and found the updated course map here.  I’ve noticed 2 subtle changes so far.  The quote suggests that the start will be higher up the bridge, which can’t be confirmed, of course, until race day.  The other changes seem to be:

1. McCarren Park – In some past years, the marathon went through north Williamsburg on Berry Street and thus around the west side of McCarren Park.  In the last few years, the route went up Bedford Ave, but then made an unfortunate end around the park, with a left turn on N12th and then a right on Nassau, essentially going around the park, rather than continuing straight up Bedford.  Well, this year, looks like the course will go straight up Bedford, and through McCarren Park, eliminating the 2 turns required to go around the park!  This more direct route actually is shorter, so this length needs to be made up elsewhere, namely in the Bronx.
2. Bronx – In past years,  after Willis Ave Bridge, there would be an immediate left on 135th St, a right on Alexander Ave, and finally a left on 138th St to the Madison Ave Bridge.  Will be different this year.  Wonder if it is related to the massive construction occurring on the Bronx side of the Willis Ave Bridge, but instead of the left off the bridge, we will continue straight to 138th St, make a left, and then take an odd detour around Morris and Rider Aves, up to 140th St.  I guess what is unfortunate about this is that it adds back the 2 turns that we lose in Williamsburg!  I seem to remember 135 being a downhill and Alexander being an uphill, so I wonder if the new route eliminates a hill – that would be a bonus!

Anyway, not sure why I’m so interested in the logistics, but in case it is not highlighted in the pre-race materials, thought you should all know!

Taper time for New York City Marathon

Really wish I had more time for posting here.  So much to tell, and no time to sit and write it down.  In a nutshell, things are OK.  Not perfect, but still very much OK.

I’ve had a mixed go of it in my long runs.  The good news is that my best long runs have been my races – awesome job at the Tune Up 18 mile race and the SI Half Marathon.  My other long runs have been OK, but less than spectacular, and then my last long run, this past Sunday, was cut down to 13 miles, from a planned 21, due to the cold and windy weather, but also because of my not so fresh legs.

My legs are a bit of a concern.  In the last few weeks, I’ve had issue with a shin split on the right side.  Been manageable, but it is ‘there’ and I have to pay attention to it.  I do not fear it giving me a hard time in the marathon, since uphills always loosen it up, especially at the start of a run, and, the New York City Marathon has one long hill to start the race!  But also, I’ve had problems with my groin.  I’ve had nagging groin issue for probably almost a year now, but it had not been a problem at all when running.  However, last week, I somehow tweaked the right side playing softball, and it has been much worse in the last week.  I’ve been resting quite a bit, working it out in the gym, icing, stretching, etc, and I seem to have it under control.  Did a hard 4.6 mile run last night with no ill effects. Not so much worried about it, but a little concerned about what it will do when I’m 20 miles into the race and ready to push hard in the last miles to get myself under 4:30.

All in all, I’m in really high spirits, and very excited about marathon week.  Hoping to join in on some Tweetups, or DailyMile meetups, etc, and meet some of the great people in person that I’ve met online in the last year.  I’m also really going to try to savor the week and race, as I do not intend to run this marathon for at least 5 years.  This will be my 7th in New York City, and I will start running fall marathons in other states next year, so I can add to my state collection – which stands right now at 4 – and maybe hit 50 states sometime around when I turn 65!

Anyway, good luck to everyone out there preparing for the big race, and I’ll try to be better about posting updates here.  Looking forward to the Nike Human Race on Saturday in Prospect Park, despite the rainy forecast.

Staten Island Half Marathon Race Report

Let me start by saying that I love the Staten Island Half Marathon.  Of the Grand Prix events, I enjoy this 2nd most, just behind Brooklyn.  The course is not particular difficult, has great water vistas and great views of the Verrazano Bridge.  It also has a wonderful staging area in the parking lot of the Richmond County Bank Ballpark, and top it off with the wonderful opportunity to take the Staten Island Ferry in the early morning.

This was my seventh running.  I ran 4 times in the 90’s, on the old course that ended in Fort Wadsworth.  This is the third year in a row I’ve run the newer course, as part of my final preparation for the New York City Marathon.  Considering the marathon is in 3 weeks, I decided I wouldn’t run this as a race, but rather as a strong tempo run.

This year the race had an 8:30 start, an hour earlier than in prior years.  I felt the 7:30 ferry was cutting it too close, so decided to go for the 6:30 ferry.  That necessitated a 5am alarm, and getting out of the house by 5:30.  The early morning ferry ride, starting in the darkness and ending with the rising sun, was so peaceful.  Sat on the Brooklyn side, views are just stunning with the sunrise on a nice morning.  Was quite cold though.

Once at the staging area, got my number, used the ‘facilities’, and then sat on the waterfront and read my book (The Mists of Avalon) for 15 minutes.  Then used the facilities again, changed my clothes, dropped off my bag, and made it to my corral with 10 mins to spare.  All in all, a perfect pre-race strategy.  No stress, no waiting on lines, etc.

My goal was to finish under 2:05, and if things went really well, perhaps push it down to 2:01 or so, which is similar to what I did last year.  So, the early strategy was to do about 9:30 per mile and then slowly push the pace faster in the second half.  My shin has been acting up lately, and it was starting to bother me in the first 2 miles.  Luckily it was not so bad and I was able to push through it to the third mile, where my shin started to loosen up.  Uphills are good for the shin, and there were enough uphill spots in the early miles to keep it under control.

• Mile 1 – 9:26
• Mile 2 – 9:27
• Mile 3 – 9:23
• Mile 4 – 9:13

The other nice thing about this course is that the streets used are very wide, and have lots of straightaways.  This is especially true when you get to mile 5 and the out and back on Father Capodanno Blvd.  It starts with a nice long downhill into the straightaways.  Was still feeling really good here so did start to push a little.  The out portion to mile 6.5 was slightly into the wind, so required a little more push to maintain the pace.  I knew that I could coast a little with the wind on the way back to prepare for the big hill as you approach mile 8.  Mile 7.5 to 8 is a pretty steep uphill coming off the Blvd and into Fort Wadsworth.  It is the toughest part of the course, and I knew that it was mostly downhill after that part, so I pushed it hard as well, and finished that mile with a very strong 9:28.

• Mile 5 – 9:36
• Mile 6 – 9:16
• Mile 7 – 9:24
• Mile 8 – 9:28

With the hardest part behind, and only 5 miles to go, now was the time to start pushing, especially on the downhills.  Significant downhills in mile 9 and 10.  Was still feeling super strong here and was able to maintain a nice hard 9:00-9:15 pace, and then really pushed it all out on the last mile, and finished with a very hard sprint into the finish.

• Mile 9 – 9:12
• Mile 10 – 9:02
• Mile 11 – 9:23
• Mile 12 – 9:07
• Mile 13 – 8:23
• Mile 13.1 – :45

My official time was 2:01:14, which I was very happy with.  Overall, was very similar to the race I ran last year.  Virtually the same pacing, with a similar hard finish.  My time last year was about a minute faster, at 2:00:19.  Don’t get me wrong, I’m still really happy with my time, and my race strategy, but since the strategy and conditions were almost identical to last year, and last year was 1 minute faster, it unfortunately tells me that I have not gotten any faster in the last year, with all the running and biking I’ve done.

Feeling great going into the last weeks of New York City Marathon training.  Planning for a 20-21 miler next weekend, and then a 2 week taper into the race!