Hope for Warriors 10K race report

On November 14, 2010 By Emerging RunnerLeave a comment

Shot of the runners at the 10K start

Today’s race (Hope for the Warriors): 6.2 miles at 56:23 (9:05 pace) UPDATED


Heading over to the start

I ran a good race today but I can’t tell you how good because the race organizers haven’t yet posted the results (see above update). Apparently there were some problems with the system used by Finish Line Road Race Technicians who managed that aspect of the race. This event was larger and grander than I’d expected and during the the pre-race ceremonies they said that over 2,000 people were participating. The crowd had grown large by the time acknowledgments were given to the men and women who serve in the military and to the families that support them. There were many active soldiers on hand and many of them participated in the races. This event had three race distances: 1 mile, 5K and 10K. At 9:30 AM, instructions were given to head to our respective starting lines and I met up with Dave as we waited for the gun to sound. Given the size of the crowd it looked like it took me 1:23 just to reach the starting line so I’m hoping they’ll list net times in the results.

Dave went out ahead of me and I’m thinking he finished a couple of minutes faster that I did. The first mile was crowded because the 5K starters were sent ahead of us and there were lots of people walking abreast forcing runners to weave in and out to get a clear path. By the first mile things opened up as the walkers faded to the back and the 5K runners split off to the left to continue their race on different roads. I wore my compression pants and compression calf sleeves and though I did get a little warm in the legs it didn’t affect my performance. Actually, I think it helped because I maintained a good level of energy throughout the run. Much of that is due to my recent focus on longer distances that are helping me build a better base. The weather must also be credited, it was sunny, dry and cool. Really perfect conditions for a race.

Seconds from the finish

I passed a lot of runners even on the 5th and 6th mile. By the time I reached Sunrise Highway I was looking forward to seeing my wife, my kids and the finish line but through the run I never had a “This is too hard” moment. When we came off the ramp onto route 27 one of the policemen yelled “You’re almost there, the finish line is under the big flag!” In the distance I could see the flag and I reserved my final kick until I came into target range. Unfortunately there were two huge flags and the one I thought was the finish was actually positioned where I stood at the start. I did my best to keep my brisk stride knowing I had about a minute and a half more running time to get to the real finish. Very soon I saw my family along the side and I high fived them right before I crossed the line.

Me and Dave post-race

The display at the finish was off to the side so I didn’t see my time when I’d actually crossed the line. I’m a little nervous that the race organizers will say they lost the results. I hope that’s not the case but either way I know I PR’d for 10K and that’s great. It was a fun and inspiring event with soldiers carrying flags, field packs, and in one case, a dummy soldier on his shoulder. Next year I hope they provide more than five Porto-potties, far too few for the huge number of participants. Overall, it was great time and gratifying to participate in an event that benefits so many deserving soldiers. I’ll post my finish time once results are posted.

Race taper: winding down before winding up

On November 10, 2010 By Emerging RunnerLeave a comment

Yesterday’s run (Central Park): 3.15 miles
Today’s run (Street): 2.5 miles

My experiment with more moderate paces on a taper week continued this morning with a run that toggled between an easy and a mildly challenging pace. My intention was to do the whole run slow to allow for continued muscle recovery but a little voice kept prompting me to pick up the pace for short distances. It ultimately turned out to be a tempo run but my tempo that was closer to andantino than allegro.

Yesterday I ran with JQ at lunchtime in Central Park. Conditions were ideal, sunny and cool with occasional breezes. We did our usual loop and covered a range of topics as we made our way around. We came by the location of the NYC Marathon finish and I saw that they still hadn’t broken down the spectator stands or cleared out a lot of the signage. Both today’s and yesterday’s runs felt good and I’m hoping that this strategy won’t soften me up too much to be competitive on Sunday. It’s been a while since I’ve done a run with any intensity. I’ll know this weekend how well this method works.

New taper strategy – easy runs

On November 9, 2010 By Emerging RunnerLeave a comment

In recent weeks I’ve heard a lot about how volume training can be more important than speed work. People I know advocate running longer distances 2-3 minutes slower than race pace. I’ve started adding more length to my weekend runs because I have more available time on those days. With this change, my weekly average has exceeded 20 miles since August. I only have enough time to run about 2.5 miles during my weekday 4:00 AM workouts so almost 2/3 of my distance is achieved over the weekend. I try to get in 8+ mile runs whenever possible. An article in the current issue of Trailrunner Magazine says that “Runners often perform workouts at speeds that are too fast to obtain the desired result.” They advocate slow running saying “Remember that it is the volume of aerobic running, not the speed, that represents major stimulus for adaptation.”

I know I enjoy a run more when I am able to hold a conversation or observe the sights, sounds and smells of fall running without constantly peeking at my Garmin to ensure that my pace is on track. I’m planning a lunchtime run with JQ today. The timing is perfect because we’ll run at a comfortable pace that will work for my taper. In the past I’ve focused on more intense running for the workouts leading to a weekend race. I’m going the other way this week and hoping that these easy runs will provide a race day benefit that’s greater than what I get from speed workouts.

Race report: Great Cow Harbor 2010

On September 26, 2010 By Emerging Runner6 Comments

Seconds after crossing the line (in yellow)

Yesterday’s run (Great Cow Harbor 10K): 1:00:56.6 (9:49 pace)

The 2010 Great Cow Harbor 10K has been run and it was truly a new race experience for me. I’ll admit that I was disappointed with my performance when I saw that I missed my target finish time by over four minutes, but a day later I’m okay with it. I was surprised to see that an hour had passed before I crossed the finish line and I’m not sure that I fully understand why. Yes, it was hot. But it was hot for the many runners who finished before me. I did still beat over 2,100 other runners, not including the DNF’s, leading to yet another mid-pack finish. It was still an incredible experience and I wouldn’t change a thing about how I ran the race. So like I said, I’m okay with it.

T-Shirt pickup at registration

The experience started Friday night. After a long day at work I headed to Northport to pick up my race number and timing chip. Heading there at the height of rush hour was a challenge and as I made my way through downtown Northport I began to understand the scale of this race. Cars and people everywhere. At the Laurel Avenue School the scene was a madhouse. A thousand cars looking for parking spaces. People everywhere. I found a spot near Main Street and hiked up the hill to the school. Once I was in the building I was very impressed by the organization and the kind patience of the many volunteers. There were many people and it was fun to spot a few of the elite runners among the crowd. After pickup I headed outside behind a small group of young men and women who were in from other parts of the country. They were single number folks — those that started in the first wave and probably finished before I got to Widow Hill. They all seemed like nice people. One woman asked “Is Cow Harbor an actual town?” It sure was this weekend!

The innovative staggered start

Team Emerging Runner headed to the parking lot at Northport HS at 6:15 AM on Saturday morning. My kids were sleepy but great sports about giving up a weekend morning. My wife (and team manager) had everything organized and on track as usual. We boarded a bus that took us to Laurel Ave. where the race would start. It was early but the crowd was building and the excitement was tangible. The long bank of Porta-Potties was well used and the runners organized themselves into lines. This race is masterfully produced, every detail considered and managed. Along the way we ran into some of our kid’s teachers from their old elementary school. Two of them were racing for the first time. We also ran into Dave and chatted with other runners we’d met that day. I headed to my designated corral (the race has a staggered start to accommodate the thousands of runners) and BJS found me. He was his usual smiling self, happy and excited to be running Cow Harbor once again.

Looking good on Laurel Avenue

The staged start was interesting. Each group held a separating rope across the front of the line and we were moved up after each report from the starting gun. Once we reached the line a person in a cow costume challenged us to make noise for the “Moo Meter” and soon we were off and running. Despite my two days of rest my legs felt heavy within the first few minutes and I hoped it would pass as I adjusted to my pace. Following the strategy I’d read, I held back on the mile 1 downhills to reserve energy for the hill on James Street. When we reached Woodbine there were hundreds of people standing along route yelling and moo-ing. The runners were still clumped together so I had to be careful not to jostle people too much or step on people in front of me. My timing chip on my ankle was beginning to dig into my skin and that plagued me the entire race. I ended up with big cut at the strap line. Once we turned onto James Street I went into hill climbing mode, keeping a steady pace and passing many other runners and loads of people who chose to walk “Widow Hill.” I didn’t love the work but I was proud how well I came through it. I thought the worst part had passed. I was wrong.

My Garmin, which seemed accurately calibrated the last time I ran with my Kinvaras (I wore them for the race) was wildly off compared to the mile markers. I knew from my elapsed time that I was running about a 9:20 pace at the 3 mile mark but I’d hoped to make up some time on mile 4. That didn’t happen, I actually lost time struggling up the long incline on Waterside Ave. There was a point where the heat was becoming intolerable, my ankle was throbbing and I was stuck next to three women running side by side chatting loudly about their kid’s orthodontists. I couldn’t stand it so I used every ounce of energy to put some distance between us. At four miles my energy level was nearly empty and I gobbled my gel in an attempt to restore my glycogen level. It didn’t provide the boost I’d hoped and I took water as well but felt really depleted as I rounded the corner of Main Street and attacked “Pumpernickel Hill.”

Crossing the finish line (yellow blob center right)

Along the way I passed more walkers but I also got passed by numerous other runners as we reached the final mile that is mostly downhill. I had hoped that the last part of the course would allow me to surge but it merely kept me in motion. I could see the finish line, like a mirage, way ahead, and I couldn’t believe how long it took to get closer. The crowd was deep as I made my way to the finish line chute and I crossed the line well after my hoped-for 57 minutes. I immediately saw Team Emerging Runner along the sidelines and then saw a few people I knew who had finished around the same time as I. We walked to the waterfront area where there were thousands of runners going around the many tables and booths that were handing out energy drinks, juice, coconut water, carb snacks, protein bars and freshly baked cookies. After taking it all in we boarded the bus back to the High School and soon we were on our way back home.

The rest of the day was extremely busy. We had a family event that required some car travel and the long day and evening was exhausting for us. It was a great day though and we all slept well last night. I got a note from BJS who ran a few minutes off his goal time but still finished under an hour. I’m planning to do a recovery run some time this morning. It’s much cooler than yesterday and probably much less humid. I wish I’d finished closer to my goal time but that’s not the way it worked out on Saturday. I still think I trained well and I’ll continue to focus on distance even though I don’t have a race on the October schedule. I’m not giving up on achieving a decent time on a 10K. Perhaps with the cooler fall weather that can happen.

Decisions, decisions

On September 21, 2010 By Emerging Runner2 Comments

My dashboard display read 50 degrees this morning as I drove to the train station. The weather reports are predicting temperatures in the low 70’s around noon today, great conditions for a lunchtime run. My Cow Harbor training cycle is near its end and I think I’m in good shape for next Saturday’s race. It’s too early to tell what the weekend weather will bring but the reports right now seem promising. I won’t count on that. I remember being promised a “beautiful Sunday” the day of the Dirty Sock Run in August. It didn’t turn out too beautiful with the heat and high humidity and rain coming down near the end. No matter, the Dirty Sock was still a great event.

With the highly changeable conditions of early fall weather it’s hard to know what gear will work best on race day. I’ll go with one of my short sleeved wicking shirts and racing shorts but I’m not sure which shirt and shorts to bring. Historically my race day clothes have been chosen by Team Emerging Runner, usually for their color and design more than for their performance attributes. I’m biased toward lighter weight stuff for Saturday and I have some ideas about what may work best.

I’m still on the fence about which running shoes I’ll wear. The Brooks GTS 10’s always deliver but they aren’t as light as some of my other pairs. I’ve raced in the Saucony Grid Tangent 4’s once (NHP 8K) and had a fine experience with them. I’m wearing them on today’s Central Park run to help me decide if I should call on them again. I’m also considering the Kinvaras that I wore on Sunday when I did interval training. The Kinvaras are great, lightweight and comfortable, but they don’t have any stability correction. I need to decide if that’s important for a run barely over 6 miles. The last time I ran with them was on the third long run over a three day weekend. I developed some heel soreness in the last two miles so I’m slightly sensitive to the lessor cushioning they provide.

Finally, there’s all the other stuff: My hat (probably my Jackrabbit model), my gel (the Orange Mandarin GU) and water bottle — Amphipod, an 8 oz Poland Spring bottle or just rely on the water station? I won’t decide any of this now. That’s what Friday night is for.

The Great Cow Harbor practice event

On September 12, 2010 By Emerging Runner3 Comments

Cow Harbor 10K challengers (left to right), Ocha, BJS, me, Dave

Today’s run (street): 6.41 miles at 9:23 (per Garmin)

Some runs are so tough that from the moment you start all you can think about is finishing. Other runs are just the opposite — you’d run forever save for the practical need to meet the day’s schedule. Today was much more of the latter. I can’t remember the last time I’ve enjoyed a challenging workout as much as today’s Great Cow Harbor 10K practice run.

BJS, Dave and I met near the dock in Northport and BJS drove us to the starting point of the race on Laurel Avenue. We began by running south on Laurel at a decent clip. The first mile has a small hill but is predominantly flat to downhill, and by the time we reached the end of Main Street we were moving along nicely. It was at that point where we ran into Ocha who was also doing a practice run for the race and he joined our merry band as we made our way up Bayview Avenue that led to James Street (aka, “Widow Hill”). There’s a famous runner’s quote that if a hill has a name it’s probably a pretty big hill. I’d say this one certainly deserves a name and we made slow but steady progress toward the top. The hill crests and then serves up an extra steep portion before flattening at the 2.5 mile mark. I didn’t think that was the biggest hill on the course because I’d thought Widow Hill came later than that. When BJS, who played pace master and course guide for our group said we’d completed the worst part I didn’t believe him.

At around the three mile mark I ran with Ocha who had never raced a 10K and claimed to only run 6 miles a week. If that’s the case I’d like to see what he’d be like running 20. He led the way during our practice run, including the end when we scaled the final hill challenge, (“Pumpernickel Hill”) and then finished the last mile’s mostly downhill path. BJS and Ocha both showed some good speed and I watched them grow increasingly smaller as they headed for our endpoint. I came in about thirty seconds behind them with Dave following me closely. We then walked over to the dock area where Ocha ran into a couple of runners he knew and we asked them to take the above photo. It was a great day for running and there were many others out on the road this morning. I was very happy to run with BJS, Dave and Ocha and learn the course. I’m better prepared for what lies ahead two weekends from today, Widow Hill notwithstanding.

Race summary: 2010 Dirty Sock 10K

On August 22, 2010 By Emerging Runner5 Comments

Spying the finish line was a most welcome sight

Dirty Sock Run: 6.2 miles (10K) at 9:37 (net)

I had high hopes for a better performance than last year at today’s Dirty Sock 10K. My training had gone well and I’ve been pacing regularly in the mid 8-minute range. I took the last two days off from running and carefully timed my nutrition this morning for optimal benefit. This set an expectation that I’d beat last year’s time, at least by a little. The Dirty Sock course is a (mostly) out and back route that begins along the western trail, runs north, circles Belmont Lake and returns the same way (except for the last 1.2 miles). The trails are well groomed, not at all technical, and while there are numerous elevation changes, most are within a 1% grade up or down. This is a great course to run at a moderate pace in the company of friends. Running it as a race, with humidity levels approaching 100%, it begins to feel less fun.

Our day started early and we arrived for registration an hour before the start. The earlier rain had slowed to a drizzle but I still had concerns about its return. The race setup was similar to last year and there’s always comfort in knowing what to expect. I was disappointed that there were no bagpipers at the starting line this year but there were many people milling around, stretching, warming up and catching up with friends. My daughter and I took a walk up the trail to look for the starting line and when we returned we found my wife and son chatting with DaveADK, a friend from last year’s Dirty Sock Run. Dave had a foot issue and is on the good side of recovering from an eye problem so it was great to see him there. A little later I ran into BJS who ran a practice run with me on the Dirty Sock course a few weeks ago. We walked back to the trail head together where I found Team Emerging Runner awaiting my return. I told them “See you at the finish line” and BJS and I made our way to the starting line. The trail is fairly wide but with 500 people queuing for the start it gets fairly crowded. When the gun went off it took us half a minute to reach the starting line and then we were off. BJS and I conversed for most of the first mile but the density of runners and the narrowness of the trail made it difficult from there.

I made my way past many runners and felt like I was doing better than I did last year. I caught up with DaveADK who was cruising along well and then I caught up with a group of other runners as I ran under the route 27 viaduct. Soon after I encountered race officials on bikes who were yelling “Move to the right!” as the lead runners came by on their way back from circling the lake. By the time I reached Belmont Lake I was feeling the humidity and the effort and while I was tired I knew I had enough left to complete the course. How fast I could do that was another story. I ran in my Helly Hansen’s today because I thought the rain would make the trails too muddy for my Brooks. The trail condition stayed excellent throughout the race and I would have done fine in the Adrenalins after all. No harm done, the Helly’s did a great job too.

I grabbed water a couple of times, they had an impressive number of water stations that helped greatly in the humid conditions. I had brought a box of raisins as a late race booster and had a small handful as I passed the mile 5 marker. I think that made a difference because I was growing fatigued and a few people were passing me. I resumed my pace and re-passed some that had overtaken me, all the time thinking that I was about to run the longest 1.2 miles I’d run this year. Just like last year it seemed to take forever to travel the scenic last mile of this race, past the lower lake and over trails that wound and wound until FINALLY, I saw daylight and heard the race announcer on the PA. Unlike last year when I felt like I could not have run another foot longer than necessary to finish, this morning my speed just felt constrained near the end. As I approached the finish line I saw my daughter and then my wife and son and crossed the line with almost the same time as last year. Dave and BJS followed me in very soon after, hard efforts all around.

I’m sure the humidity had something to do with my slower than expected time. It was truly brutal but everyone was up against the same conditions this morning. It was my 10th race since returning to running almost two years ago and I left the event feeling good about competing, even though I really only compete with myself. As soon as I see my family waiting for me at the finish line the memory of hard effort gives way to a feeling of accomplishment and that’s why I do it. Before I know it, I’ll be running the Great Cow Harbor 10K. It will be my first 10K on pavement and the course presents some real hill challenges. I need to increase my distances on my longer training runs to get more performance into the last few miles. That’s for another day, now it’s time to relax and enjoy the feeling of a good race run hard.

Training is paying off with two speedy runs despite the hills

On August 14, 2010 By Emerging Runner2 Comments

Friday’s run (Central Park): 3.25 miles at 8:39
Today’s run (street): 4.5 miles at 8:36

We have guests coming over today so I set out early to get in my run. My focus, both today and yesterday, was on maintaining a brisk pace over routes that presented some hill challenges. Yesterday I headed to Central Park around noon and followed a route that started by following the lower and upper loop on the east side. I crossed to the west north of the Great Lawn and finished my run down the loops along the west side. The temperature was around 75 degrees and that helped at the start. I ran the first mile, that has a couple of noticeable elevations, at around 8:05 per mile, which is fast for me. My split speed decreased for miles 2 and 3 but I did keep my pace well under nine minutes the whole way through. A focus on speed has definitely improved my performance and I’m happy with the numbers but I do wish I could just go out there and run for fun. But running for fun does not contribute enough to conditioning and I only have one week before the Dirty Sock 10K.

My run this morning mostly took place in a business park located near my house. it’s not the most visually interesting place to run but the wide open streets and a loop that is 2/3 uphill and 1/3 downhill makes for a great training ground. I ran the loop two times and tried to maintain a rapid cadence. I averaged 88 SPM for the first mile and gradually fell to 83 SPM by the last half mile. Even so, I bettered the 80 SPM that I have averaged most of this summer. I finished my training cycle by ducking into neighborhood #3 which is mostly flat and provided a welcome relief from uphill running. From there I headed home, tired but still remaining under the 9:00 threshold.

Last night my wife told me about a 5K race that was being held at Sand’s Point this morning. She suggested I run it because it’s a beautiful place right on the water. I decided that I needed to do the hill training instead, to prepare for next week’s race. It would have been fun to spontaneously run a 5K but part of my enjoyment of racing is the anticipation of the event and the strategy and training that precedes it. I’m really curious about how I’ll do next Sunday. Will my performance training pay off or will I end up close to my time from last year? I thought I’d trained better and incorporated better strategy before the New Hyde Park 8K in June but I ended up no faster (or slower) than my 2009 run. I’m planning to run with my friend KWL tomorrow and then run on Monday through Wednesday during the week. I’ll finish my taper with an elliptical session and rest for Sunday. At least that’s the plan for now.

Preparing for the Dirty Sock Run

On August 2, 2010 By Emerging Runner3 Comments

I’ve officially signed up for the Dirty Sock 10K trail race that takes place on the 22nd. This will be the third time I’ll run a race that I had ran the prior year. With the other two races I’d repeated from 2009, my goal was to beat last year’s pace and achieve a new PR. I did accomplish that in terms of pace for the Marcie Mazzola 5K but it wasn’t a true comparison because the 2009 race was 4 miles. The New Hyde Park 8K was a true mystery to me. Last year I came out too fast and stayed that way until I hit mile 3 and suffered through the last two miles. This year my strategy was to go out slower and reserve more at the end. I did that and ended up running the exact same time to the second.

The Dirty Sock run poses some unique challenges for me. I’d like to improve on last year’s time but I haven’t run that distance in a while. Most of my weekend runs have been less than six miles because I’ve had so many problems with the heat. The other issue with this upcoming race is that I really worked hard to prepare last year and still had some struggles on the last mile. In fact that last mile felt as long as the rest of the race itself. I need to start focusing on my distance again and it’s probably wise to do a training run on the course at Belmont Lake to prepare for the event. I really like that park so I look forward to following those trails and enjoying the views of the lake. A PR would be nice but a strong run and a better finish will be more than fine with me.

The Emerging Runner Two-Athlon

On July 10, 2010 By Emerging RunnerLeave a comment

Running (top), swimming (bottom), results (middle)

Today’s run (street): 4.15 miles at 9:52

Yesterday afternoon the Emerging Runner Family held our first Emerging Runner Duathlon. Or as my kids insist on calling it, a Two-Athlon. The event pitched parents (The Sunset Swimmers) against kids (The Wave Runners) on a course that included seven laps around a backyard “track” and then three laps across the length of the pool. With temperatures close to 90 degrees the running was hot but the swimming was great. Although we weren’t aiming for an Ironman-level challenge, these ten laps weren’t as easy as they sound. It was quite an anaerobic workout.

I have no idea of the length of the running course but running at a full sprint in the heat with sharp turns around the pylons was harder than I’d expected. We all stayed within a few seconds of each other in terms of lap times but those seconds added up to make a difference. I’m usually reluctant to jump right in the pool but not during this race. We’re all pretty strong swimmers and our times were fairly close on that segment as well. With no handicapping, the Wave Runners took the prize by beating us by a margin of three seconds. It couldn’t have been much closer. My son took the overall finisher prize by winning both the running and swimming segments, beating my overall time by 8 seconds. Very humbling. My wife and daughter finished close to us which explains the razor thin margin of victory. So the kids have bragging rights until the next race.

We leave for our trip tomorrow so I thought I’d get one more east coast run in before we head to the Rockies. Just as I prepared to start my run the skies opened up with some much needed rain so I stood in the garage with my daughter and watched it come down. Soon the clouds moved on and I headed out. After a rain the air feels cooler and I enjoyed that for about ten minutes until the humidity came back in force. The heat and moisture in the air didn’t make me want to stop running but it definitely affected my speed. I ended up running about 40 minutes and covered a little more than 4 miles. I thought of my friend FS who raced this morning in Central Park and probably experienced both the rain and the humidity over the 10K course. I’m glad I wasn’t racing today. I’m going to try to post while I’m away using my iPhone. I hope that works, otherwise I’ll be posting a lot of stuff when I return!