Starting Small

Last weekend I ran the annual Fifth Avenue Mile, one of my favorite races.

Last year, I set the ambitious (for me) goal of going under 6 minutes, and just managed to do it. It was a great day. This year, I was still coming back from my "non-injury" slump, and I didn't know if I was going to be able to match last year's time.

The race is unique amongst NYC races, in that there are age group heats. This means that each age group winner gets to literally break the tape -- a real plus for the masters and veterans. Although I am not in contention to break the tape, I still love it that I can see the winners finish ahead of me. 

With all the separate heats, comes another difference. There are no starting mats. It's "gun time" only, which means that if you are really watching your time, you have to line up early and get to the front. I was not feeling so confident, and I ended up in a starting position a good bit behind last year's.

Once the race started, though, I felt good. It took a few seconds to reach the start, and there was a good bit of bobbing and weaving after that, but I still hit the first quarter mile at 1:30. I tried to maintain effort for the up hill second quarter, and hit it just under 3:00. Again, maintaining effort on the downhill third quarter, I came in well under 4:30, and I knew a PR was within reach. At the 1500 meter mark, GW was there, screaming at me 

to kick it into gear. I gave it everything I had and finished with a 5:52. 

I was very happy with this time. Five seconds ahead of last year's time, 35th o

f 151 men in my age group, and a 70.5% AG. 

The over 70% AG in particular, I take as a sign that I am returning to top shape and ready to challenge my PRs at longer distances. 

To view more photos of race winners like the one on the right, click here.

Half Solid

As I work my way back into good weekly mileage, I am trying to gradually build the long runs as well. This weekend offered the NYRR LTR (Long Training Run) and the Queens Half. I went with the half for two reasons. First, it was the right distance for where I am, and second, because my two regular running buddies were doing it. 

The three of us drove out together, which was MUCH nicer than the bus that I took last year. The race starts at 7AM in Queens, and driving allowed for a lot more sleep and a lot less time hanging out at the staging area. Most of all, going to a race with your friends is just good fun.

The course was the same as last year (very nice), but ten degrees hotter (74) and 17 percent higher humidity (87). I have run in tougher weather, but those numbers are not ideal for 13.1 miles.

My main goal was to prove that my legs were strong enough to go 13.1 miles. I "planned" to go easy and treat it as a training run, but once I put that chip on my shoe....

I ran with moderate intensity, never in sight of a PR, but still trying to come in with a decent time. I was very happy to find that the limiting factor was my fitness, not the strength/health of my legs. I finished with a 1:43, four minutes from my PR on the same course, but a solid run for me. Most importantly, my legs felt great. It looks like I can safely continue to build fitness and speed, which makes me very happy.

Next up: the Fifth Avenue Mile on Sunday. I love this race. Last year I barely made my goal of going under 6 minutes, and I vowed to train specifically for the mile this year. Unfortunately, life got in the way. I'm going to try my best to match my time from last year, but it's a stretch. I know I have a faster time in me, but I just haven't been doing the speed work. Still, I'm looking forward to giving it everything I've got. 

Flat Out

I ran intervals this morning with the 6AM group. It's been a while since I've run speed work, due to a hamstring that I've been "watching". Today, I finally felt ready.

We ran a "reverse pyramid":

2 x 440

1 x 880

1 x mile

1 x 880

2 x 440.

I was cautious at first, but when it came time for the last 440 I felt really strong (strong as in healthy), so I went flat out. It felt great. 

So where does the expression "flat-out" come from? The internet has failed me. I see references to dates of origin (20's - 50's), but no explanation. I associate it with the accelerator of a car, as in "pedal to the metal", but I really have no idea. 

Whatever the derivation, there's just nothing like giving it everything you've got if you want to feel alive.

Here's to going flat out every chance we get!

Fitness Games

Today's Fitness Games four miler was well named for me, as I wanted a fitness check. My goal was to go under a 7 minute pace to prove to myself that I'm getting back into shape. 

It seems like I've finally gotten past the nagging leg issues I was having, and I've had 2 weeks of solid milage feeling good. 

The predictions of heavy rain didn't come true, but that left us with brutal 94% humidity. I was feeling it before the race even started. The first mile included Cat Hill, but it didn't slow me down as much as it does in other races when it looms near the end of the course. I hit the mile one mark at 6:58, which seemed about right. 

Mile two is mostly downhill, but I tried to keep a handle on it, as I knew the West Side Hills awaited in mile three. My split was 6:54, which seemed on track, but at this point I was really feeling the humidity. 

The West Side Hill cut me down to size a bit, and mile three took 7:12. That left me a bit behind, but well positioned for a fast, downhill mile 4. Unfortunately, I just didn't have much drive left to make the final push. 

I ran the last mile in 6:56, crossing the finish at exactly 28:00, a 7:00 minute pace (doh!). 

OK, I missed my goal by a second, but I have to count it as a success. The weather was brutal, and I ran a well paced, steady race. 

The event was split into two races -- the men started at 8:30, and the women at 9:30. It was also a team points race, so the faster runners were out in force.  Generally, I think co-ed races are more fun, but running separate races does provide more opportunity for cheering. Thanks to the Flyer ladies who came out early to cheer this morning!

At the finish, I ran into a bunch of Flyer men who were headed out to find a good cheering spot to watch the women's race. I had a great time doing this at the Club Championships, but this morning I couldn't stay due to family obligations. 

The plan now is to gradually start adding speed work and more milage into the coming weeks, and be ready for some fast races when the weather cools!