My 2012 racing calendar is already filling up!

On January 2, 2012 By Emerging Runner4 Comments

All vacations end, and when they do, the hope is to be fully relaxed before returning to the office. For this vacation, I’d say mission accomplished. I even remained healthy throughout the week. For some reason, over the years, this winter holiday break has coincided with illness. It’s mostly been bouts of the flu, but two years ago I was hospitalized with pneumonia. So far, so good!

I usually rest on Mondays to recover from the prior week’s training. I considered doing a run today since I’m still out of the office. I ultimately decided to forgo this workout in favor of today’s busy agenda.My only running related activity was snagging two pairs of compression shorts at Marshall’s for about $10 each. It was a very good deal.

I’ve signed up for the RXR Long Island Half Marathon that takes place in May. My friend TC, who planned to run it with me last year but got injured, has also signed up. In the meantime, I’m planing to run the Long Beach Snowball 4 mile race in February and the Marcie Mazzola 5K in mid-April. I may also try to fit in a 10K race as a tuneup before the Half. I need to restart my long base training soon, so I’m hoping for some snow-free weekends this month.

The day after 13.1

On May 2, 2011 By Emerging RunnerLeave a comment

Okay, another new race distance has been crossed off the list and I look forward to returning to my normal training schedule. I’m not surprised that my legs feel a bit stiff and sore this morning. It’s a nice reminder of yesterday’s effort.

The winner of yesterday’s half marathon probably crossed the line just a few minutes after I’d reached the 10K point at around the 60 minute mark. It struck me that while 13.1 miles is a long distance to cover, my bigger accomplishment was pounding the pavement for over 140 minutes. That’s 2+ hours running at more than double my resting heart rate. Daily Mile calculated that I burned about 2,000 calories during the race. That’s like going a day without eating!

I need to get my knee back in shape but soon after that I will resume my long distance training. Even if I don’t run another half marathon this year, base building will certainly help me be more competitive during my 10K races. The pain of yesterday’s last few miles is already fading. I’m starting to think about the next half that I might run.

2011 LI Half Marathon race report

On May 1, 2011 By Emerging Runner5 Comments

Minutes before the start

Today’s run (LI Half Marathon): 13.1 miles (10:50/mile)

Today’s race was a new experience for me in two ways. It was my first half marathon and the longest distance I’ve ever run. My performance was nowhere as good as I’d hoped it would be, with an overall pace of 10:50, but I don’t really care about that. I expected to do better because I thought I’d done all the right things to prepare. I didn’t run for the seven days prior to the event, followed my hydration and fueling plan to the letter, started slowly to reserve energy and worked to maintain good running form. But the results speak for themselves.

My greatest concern for today’s race was whether my knee had recovered from my last long base run. I’d definitely hurt something on that 8.25 mile run and, even this morning, it was still a little sore. My knee became a problem about a third of the way in. I’ll get to that later.

I arrived early (6:30 AM) but Lot 6 in Eisenhower Park was already halfway filled up. I wore some layers over my race shirt to stay comfortable prior to the race which I stowed in a backpack at the starting point. UPS nicely provided bag transport to the finish line. I brought electrolyte drink in my hand bottle and added some extra salt. I didn’t want to use that before the start but I couldn’t find any water and I felt dry. Rather than keep searching for water, I got into the very long line for the Port-a-potty’s. This is often an issue at races. It seems like everyone queues up behind a group of them but a few never seem to be used. It wouldn’t be a popular job but race organizers could do better by managing the bathroom lines and resources. As a result, there were dozens of runners who took it upon themselves to use the fields that paralleled the starting area for relief (below).

Open sourced bathrooms

The race started on time. I brought my iPhone with me and used MotionX GPS because it has a feature that sends emails every 5 mins with a map and your current position. My wife and kids couldn’t join me today but they were able to follow my progress this way. I also had my Garmin and I hit “start” as I stepped on the mat at the starting line. The Garmin’s distance calibration was really off but the stopwatch feature was accurate. I followed the crowd, taking the first three miles in just over 30 minutes (actual). The crowd kept things tight but it was close to where I wanted to be at that point. I felt good.

I hadn’t realized that the course wound back around Nassau Coliseum so I was puzzled to find us going opposite to the direction I’d expected. Before long we spilled out to Merrick Ave. which borders Eisenhower Park to the west. All was going well until I reached Old Country Road and turned right. My knee, which had felt perfect from the start, began to protest. The pains were sharp and I worried that, with nine miles left to go, I could be doing real damage to my knee. I considered dropping out but I slowed down and the pain was reduced to the point where I felt I could continue. I continued to moderate my pace to ensure that I wasn’t doing damage.

We ran through downtown Westbury and it was fun to to see it by foot since I’m usually driving it. They’ve done a nice job revitalizing the storefronts. I had taken a GU Roctane 30 mins before the start and planned to take another gel at 5 miles so I consumed a GU Expresso Love just before we reached Jericho Turnpike. Along the way I’d been taking sips of the electrolyte mix and grabbing water at every station. I think this combination of fuel and liquids helped me most of the way.

I wasn’t running fast but I never stopped throughout the entire race. My heart rate was where it should have been and that’s another reason why I’m puzzled by my slow pace. I think I did fairly well for the first 10 miles but the last three were very difficult. The segment that we ran on Jericho went well enough and I was glad to turn onto Brush Hollow Rd. because I had fooled myself into thinking the hard part was over by then. We made our way up the on-ramp to Wantagh Parkway which was a tough hill at that point. We followed that highway for about a mile and a quarter and hit another hill before breaking off Old Country Road where the full marathoner’s split off to follow their route.

We quickly turned on Carmen Avenue which represented the 10 mile point but less than a mile later I saw the 24 mile marker for the full marathoners and (in my race fog) deduced we were suddenly at mile 12. In fact it was mile 11. At this point I was fading and all the gels, electrolyte fluid and water stops were not helping me the way they had previously. We entered Eisenhower Park 1/4 mile before the real mile 12 and my calves started cramping painfully. I thought for a moment about stopping and decided “not now, not ever.” There’s nothing wrong with walking in sections but I didn’t want to do that because I feared it would drop my heart rate and make it all the harder to resume.

My friend Brian had warned me that the 2+ mile run through Eisenhower Park would seem long and he was right. OMG it took forever to get to the finish line and the last mile felt like running in peanut butter. I kept telling myself “just go, just keep going” and eventually I reached the winding safety cone path that led to the finish line. My heart sank when I saw my finish time. I was hoping to beat 2:06 but I was nowhere near that time.

Oh, this? It’s nothing really.

But I finished! I was fairly disoriented as I walked along the post-chute pathway, following those who had finished right before me. I must have looked bad because a race volunteer came over and said “are you alright?” I said yes but I wish she had given me some water. Our line wound past volunteers handing out finisher medals (my first ever BTW) and into a tent where they handed out string backpack race bags containing fruit and a bagel. I explored the Finish Line Festival but was anxious to return home to see my family. I called my wife and she and the kids were hooting it up, congratulating me. They had just seen me cross the line minutes before on the latest MotionX update. Seconds later the iPhone died due to the GPS drain. Perfect timing.

I got home and was greeted with excitement by my wife and kids. The kids made me great cards commemorating the achievement. I noticed that on my pre-race “To Do” and checklist that my wife had added “Run 13.1 miles” and it was checked off. It was an amazing morning and a new and exciting experience. Will I run another half marathon? Possibly, some day. I have to forget how hard this one was before I do that. Will I ever run a full 26.2? I just can’t imagine it!

Training to be part of the 3.6%

On March 24, 2011 By Emerging RunnerLeave a comment

Today’s workout (elliptical): 25 minutes

It’s amusing to see people on television shocked by the snow this week. As if the change to spring automatically triggers mild weather. I will admit to being surprised by the cold today and the snow on my driveway was a harsh flashback to winter. But unlike December, January and February, this snow is short-lived and hopefully by tomorrow I’ll be back running on the road.

I’d expected bad weather last night and planned to work out indoors today. Since it was Thursday I chose to do an elliptical session. My energy was below its usual level so I kept resistance in the medium-low range and did the workout by rote. As I plowed through my minutes I thought about the amazing fact that I was training for a half marathon. I read recently that about 1.3 million people finished half marathons in 2010 so I’ll have plenty of company. But doing the math, that’s only .04% of the US population and, notably, just 3.6% of people in the US who run one or more days per year (according to RunningUSA). By May 2nd I’ll know if I’m part of that enviable number.

A Marathon? Half is plenty for me

On March 21, 2011 By Emerging Runner1 Comment

Spring has sprung though you wouldn’t know it from today’s temperatures in the high 30’s. I don’t want to rush the seasons — I still prefer cold weather over hot — but after a winter of frequent snowstorms I look forward to more days out on the road. After yesterday’s long training run I’m taking my weekly rest day today. Rest and recovery.

Although I finished yesterday’s run feeling relatively strong (enough to believe that I could have gone the entire half marathon distance) it became very clear to me that a full marathon would be out of the question. The steady pounding my feet experienced for 1.75 hours told me that a 4 hour race would do me no good. Then again, before I’d started running, the idea of me participating in a half marathon was about as likely my crewing on the space shuttle. I’m not saying I’ll never run a full marathon but it’s not an important goal for me. I know for many runners that 26.2 miles is the ultimate running experience but I really run for my health and the enjoyment of the activity. Racing is a great source of happiness too, but a marathon may just be too much of a good thing.

The treadmill is part of the plan

On March 11, 2011 By Emerging RunnerLeave a comment

Rain has recently replaced snow as a persistent inhibitor to my outdoor running. I wear glasses and they don’t mix well with rainy weather as both fog and rain impair my vision when I run. The effect can be disorienting and sometimes downright scary. So with last night’s storm extending into the morning, I knew that the treadmill would be my only choice.

Every run I do these days connects to my need to be ready for my half marathon. In between now and then I’ll run a 5K but my raison de courir, as my aunt would put it, is to do well at the RXR LI Half. My biggest issue with the treadmill experience is that it’s the opposite of peaceful. When I’m on the road or the trail I tune into my surroundings and my favorite runs are those where the sound of my footsteps is the loudest thing I hear. I further appreciate that I own the run and choose where and how I’ll run. Our treadmill is quieter than its predecessor but it’s still an aggressive machine that forces me to conform to its limitations.

My current approach to treadmill running is to begin more slowly than when I run on the street. Rather than begin with a frenzied pace, I work my way up by starting at around a 9:50 pace and finishing closer to 8:50. That seems to work and I am getting to fold in some speed into the run. I think the two keys to a successful race on May 1st are: 1) Continuing to build my base closer to 9 or 10 miles, and 2) Working on strengthening my core, especially the glutes and hamstrings that will help me maintain my speed. Hard work to be sure, but at least I have a plan.

Training for the half marathon with strategy in mind

On March 8, 2011 By Emerging RunnerLeave a comment

Today’s run (street): 2.55 miles

Training was on my mind this morning when I went outside for my run. My plan was to do a tempo run and focus on sustaining a faster pace than I’ve averaged over the last couple of weeks. It’s been warm the last few days (if you call 40 degrees warm) but this morning it was a frosty 27. I started my run at a moderate pace and brought up my speed after the first mile. I ran my remaining distance around 30 seconds slower than my 5K pace and I finished running at about a 9:15 pace.

Many half marathon plans I’ve seen mix together a combination of short runs, intervals and long runs in addition to cross training. I know myself well enough that I’m not going to do intervals on a regular basis but I will consciously work to include farleks and tempos. By running on the treadmill I adopted a habit of starting slowly and working my way up to faster paces and I’ve been doing that on my street runs although faster is a relative term.

I think it really comes down to building up my base to the point that I can draw upon any competitive tools I have later on in the race. That strategy seemed to work last fall when I successfully attained two consecutive 10K PRs. My running buddy Dave suggested that I focus on base during one of our runs and he was right. I think I’ll see if he has any other ideas to help my training.

The Half decision

On March 4, 2011 By Emerging RunnerLeave a comment

Today’s run (street) 2.65 miles

I was fully prepared to run today and had no trouble getting out the door this morning. I’m back to my weekday routine, energized and motivated. I knew it was cold outside (19 degrees) and wore three layers but the chilly air was still somewhat of a surprise. As I ran up the road that borders my neighborhood to the east it occurred to be that we’re about two weeks away from the Vernal Equinox. It sure didn’t feel like spring at that moment.

I was originally planning to run midday with JQ but his schedule didn’t work so that’s why I decided to go out this morning. I ran well, my stride felt efficient and my form was good. My pace seemed faster than my usual morning tempo but my Garmin said otherwise — mid 9:00. That pace seems to work for me over longer distances and I thought today about the half marathon. I’ve decided that despite its un-scenic course I’m going to run the RXR LI Half Marathon on May 1st. In terms of logistics and the opportunity to run with people I know it makes the best sense. So no mountain climbs, river views, ocean side paths or greenery (although the course does wend past Eisenhower Park) but it’s still 13.1 miles with a finish line.

Training has begun!

Indecision is a runner’s prerogative

On March 3, 2011 By Emerging RunnerLeave a comment

Hook Half race course

Today’s workout (elliptical): 25 minutes

In the business world I need to be decisive. There is constant change in media technology and my colleagues and I work to adapt as quickly as the business requires. As a runner I don’t need to be decisive. I can spend months considering a new running shoe before I buy it. When I’m out on the trails I usually decide my route as I go along. There’s no penalty for choosing the wrong path since I’m likely to get lost no matter which trail I pick. My current case of runner’s indecision centers on choosing my first half marathon. Which one to run? My poll is favoring the Brooklyn Half and that was my personal choice but registration has closed so I’m locked out.

There’s the George Wodicka Hook Half Marathon in Congers, NY (Rockland County) that routes along the Hudson and is supposed to be a beautiful course. The race has two negatives though: it’s a long drive to get to the race and part of the course goes up and down Hook mountain, highest spot in Rockland County. People I know who have run this race talk about the run up Hook the way I talk about Widow Hill on the Great Cow Harbor course. I shouldn’t admit it but 13.1 miles plus a mountain climb scares me a little. The simplest choice is the RXR LI Half Marathon. It’s close by, and I have some friends who are also planning to run it. Plus, the race date is May 2nd which would give me a few extra weeks to train.

I’m going to give it some more thought and then decide. Or maybe I’ll just keep thinking about it.

Half marathon shopping

On February 25, 2011 By Emerging Runner2 Comments

A good resource for finding half marathons

Today’s workout (elliptical): 45 minutes

The rain was plentiful this morning and it has washed away much of the snow on our lawn. There are still some areas that haven’t seen sunlight since mid-December but it’s good to see some green again. I’ve done daily workouts since last Friday but haven’t felt like I’ve done much to build the stamina I’ll need for my upcoming half marathon. I took some inspiration from my wife, who runs 45 to 60 minutes daily, and spent 45 minutes on the elliptical machine while she did her treadmill workout. I used mid level resistance for the first 30 minutes and then stepped up the difficulty for the final 15. Even with that extra challenge, today’s workout still felt easier than my prior two runs.

I am training for a half marathon but I don’t know which one to choose. Unless I’m willing to travel a little my choices are limited. Each has its pluses and minuses:

1. Suffolk County Half Marathon – March 27

Plus – Small event, less than 500 runners
Minuses – Perhaps too small, only one month left to train

2. 13.1 Marathon – April 2
Pluses – Opportunity to participate in NYRR race, cool Craft race shirt
Minuses – Course looks like a lab maze, $80 entry fee

3. RXR Long Island Half Marathon – May 2

Plus – Local and convenient
Minus – Course does not look that interesting

4. Brooklyn Half Marathon – May 30

Pluses – NYRR race, Prospect Park and Coney Island usually bookend the course
Minuses – Date not good for Team Emerging Runner, course details have not been set

5. Hampton’s Half Marathon – Sept 24

Pluses – Later in the year, more time to train, course has ocean views
Minuses – $70 entry fee, is held just a week after Great Cow Harbor 10k

I’m hoping to decide soon which race to run. There’s also the Queen’s Half Marathon which is a possibility but July may be too hot for me for a race of that distance. There’s also the Great South Bay Half in Islip but the course looks too circuitous for my taste. I’m hoping my friend Brian will join me on my first half marathon. Perhaps he has a preference that will help my decision.