Other Parks

I had two spectacular runs this weekend. Saturday at Rockefeller State Park, and Sunday at the Inwood Hill Park.

I posted about a great run at Rockefeller before, and this one was just as good. Maybe better. I drove out with two good friends, and we took an easy pace, just soaking in the beauty of the park. There were lots of hills, and occasionally I charged up one, just to get the heart pumping. We stopped for a scrumptious breakfast at a Salvadoran restaurant in Washington Heights on the way back. Hopefully, we will do this many more times.

Inwood Hill Park was entirely new to me, and another place I hope to revisit soon. Located at the northern tip of Manhattan, the park has great views along the rivers, and a labyrinth of trails through a large wooded area. Running in this park was a little a remote, so I probably wouldn't do it alone, but with a friend there is a ton of territory to explore. I'll get up there again with my camera soon, and post some pics here for your viewing pleasure. In the meantime, here's a stock photo to give you an idea.

Before

Some of the folks that I run with have requested a "before" photo, so here you go. I started running in the summer of 2006, and by the fall of 2007 I had dropped 58 pounds. I've kept the weight off since then, and it feels great.

Running -- good.

Second time over 70

This morning was the Central Park Challenge 8K. It was a light turnout (1,700 runners) due to the early start just after DST kicked in, and the fact that so many folks ran last weekend in either the 15K points race or the 4 miler.

I arrived at the race with TH, and met up with PL there. We ran into DW from my morning training group, as well as MR and other Flyers at the start.

Although this wasn't a "target race" per se, I felt up for running a hard 8K (just under 5 miles), so I came ready to race. The small crowd made for an unusual opportunity as there was no need to bob and weave anywhere on the course. I ran the first mile in 6:42, perhaps my fastest first mile ever.

I kept a steady pace until mile 4, which was a bit slower as Cat Hill took its toll. The splits:
6:42 Mile 1
6:41 Mile 2
6:46 Mile 3
7:03 Mile 4 (Cat Hill)
6:35 (last .9 miles)

My 33.47 time was good for a 70.4% AG -- my second time breaking that tough 70% mark (woo hoo!).

After the race I reconnected with the folks I started with, and chatted with RB, JE and others. It seemed that a good time was had by all.

Running -- good.

Discipline... sort of

I ran the Colon Cancer 15k last week as a training run. I had run 35 miles already in the week, and given the recent inconsistency of my training, I wanted to be sure not to over do it. 15K was a nice distance to top off the week, and I knew that this week was going to be light. Starting next week, my schedule should allow me to get back into steady 40 mile weeks. Then, hopefully, I'll see what I can do to train hard for a target race and keep pushing my fitness.

The 15K (9.3 miles) was two loops -- a 5 mile loop and a 4+ mile loop. I started off with two friends running at an easy pace, but after a mile or two one of them picked up the pace. In keeping with my non racing plan, I stuck with the slower of my two friends. After the first loop, I succumbed to temptation somewhat, and set out to see if I could catch up with the friend who had run ahead. I never did catch him, but I enjoyed running negative splits. It's great to feel strong at the end of a long race.

I got faster in each of the final miles, and only momentarily broke the "training run" plan by running the last mile at a sub 7 minute pace.

In the end, last week was a really solid week of running, but I knew this week would be tougher. Next week, no more excuses.

See you out there!

Washington Heights Week

A few months ago, I named this weekend's Coogan's 5k as my next "target race". When I made this declaration, I had built up a solid training base of 40 mile weeks, and was poised to add speed work and other focused training for the race. Unfortunately, my training plans were interrupted by life, and my training took a dive, including one week of 0 miles (!).

Returning home from a long work trip, I saw that I had scheduled two events for this week -- indoor races at the Armory on Thursday, and Coogan's on Sunday -- both in Washington Heights. The Armory was running four races that night, 1500 meter and 800 meter individual events, and two relays. I had organized a group of Flyers to run the relays. The Armory events are full of young fast runners, including college track teams and the like. Even though we couldn't be competitive in this field, it was a chance to run on a first rate track and have some fun.

Fortunately, the Flyers are good sports, and good at having fun. I ran a 200 meter leg in a relay, and an 800 meter individual event. That was enough for me, and I hoped it would leave me something for Coogan's. Some of the other folks ran the 1500 meter race, which gave them a little more track time. Afterward, a few of us went by Coogan's Pub around the corner for refreshment and some laughs.

On Sunday, I headed back up to the Heights for Coogan's, which starts right in front of the Armory. I had a great time in this race last year, and this year did not disappoint. I don't know if it's the music (live bands all along the course), the kids races, the police and firefighter participation, or the promise of free beer at Coogan's pub, but the vibe is great at this run.

I met up with my usual cohorts, PL and the H family (dad and both son's were racing), and I saw a few Flyers at the start including PD, RB and met RP, a Flyer I knew only from the forums.

At last year's Coogan's, I ran 23:15. This year my goal was to go under 21 minutes. Last year, that would have been a top 10 age group finish.

I ran hard and had a blast. I just love the 5k distance. I wish the NYRR ran more of them. I finished with a 20:48 (6:42 pace), hitting my sub 21 minute goal, and good enough for 13th out of 185 men in my age group.

Still, it was slower than my best 4 mile pace (6:38) from just a month ago. The course was hilly, but I suspect that most of the reason was that my training fell off in the last month.

Starting tomorrow, back to putting in the steady miles!