JK 10K

I entered the Joe Kleinerman 10K on Sunday, with the plan of running strong, but not all out -- saving a little extra for my main goal, this weekend's Holiday 4 miler. As I've mentioned before, it's challenge for me to run a race as a "training run", but running a just under race pace? Hmm....At the start of the race, I was already thinking evil thoughts -- a PR was certainly possible, and going under a 7 minute / mile pace was also within reach... if I went all out.

trakmaniak stopped by to say hello where I was lined up at the start. The 7 minute marker is definitely slumming it for this guy, but he had the camera out, and was clearly there to get some action shots rather than run his usual speedy pace.

The race started and I was able to run the first mile at a comfortable pace without getting caught up much in traffic -- 7:35. I tried picking it up for the second mile to see what kind of pace was in the cards for me -- 7:01. This put a PR in reach, but going under a 7 min/mile pace unlikely. I decided to put that goal out of my mind and stick with my plan of saving something for next week.

I saw JN, who I run with in the morning group, spectating in runner's style -- jogging the course in the opposite direction, and I was cheered on by DG and several other Flyers.

The 3rd mile, mostly downhill or flat, was 6:47. Telling myself not to get excited, even ease up a bit. During the fourth mile, I was passed by a Flyer that I don't know well, but that I knew usually beats me. He didn't look like he was working very hard. Trying to keep up with him would be pure folly. I kept my own pace.

Went by JN again, still running the other way. He saw me this time and gave me a cheer.

I finished mile 4 (7:04) and mile 5 (7:06), and I was feeling fine about my pace. Still looking good for a PR, but not for going under the 7 minute/mile pace. During mile 5, I passed a couple of Flyers that usually beat me, and this boosted my confidence. Also, to my surprise, I found that the Flyer who had passed me easily in mile 4 was still only 2o yards in front of me. There was no way I could pass up this opportunity. With one mile to go, there was a guy right in front of me, who was my age, and who regularly beat me. I had to try to pass him at the finish.

The last mile was mostly downhill, and I picked up the pace, but so did he. He was pulling away, but I wasn't giving up. During the last half mile, I reeled him back in to within striking range. With about 100 meters to go, I went for the finishing kick, and passed him just before the finish. As I crossed the finish line, he was catching back up -- I think when he saw me pass he tried to pick it up, but it was too late. No doubt that if he knew I was coming I wouldn't have had a chance.

In the end, my time was 43:31 -- a 7:01 pace. I picked up the last 1.2 miles enough to almost put me under 7 minutes/mile. Even though I pushed hard for the last mile, I know I have a faster 10K in me. Next time I'll have to be shooting for sub 7 minute pace.

I hung out and chatted with lots of Flyers after the race, and walked back to the West Side with nyflygirl and runner26.

This Saturday will be my last race of 2007. It's a 4 mile run, and I'm going to let it all hang out. I'm satisfied that I'm fully recovered from the marathon. Each race is getting shorter (15K, 10K, 4 mile) and I've been feeling stronger each week. For 27 minutes or so, I can push myself the whole way. I've come a long way this year. Let's see what these old legs can do!

Feelin' the Need For Speed

Had a great run yesterday morning. I met up with new Flyer CC at 96th in the wee hours and ran down to 72nd to meet the Flyer morning group at 6AM. Did the loop with the Flyers, and ran home. CC had been talking about taking the train home, but ended up joining me for the run home. Train? Ha!

For me it was close to 10 miles, and it felt good. I think I have finally fully recovered from the abuse my legs took in the marathon. I'm feeling ready to start pushing the speed for the upcoming races (woo hoo!).

Another nice boost was an email thread that went around the old Flyer's Team Black, from last June's Need For Speed 50 mile relay race. One member pointed out that early registration was open, and within hours all eight members had responded that they were up for another go. I had a blast last time, and I can't think of much I'd rather do than attack that course again with these folks.

It was actually reading blog entries from nyflygirl (team Black) and trakmaniak (team Red) on Need For Speed that inspired me to start this blog.

Hot Chocolate 15K

I went out today to run the Hot Chocolate 15K as a training run. I've tried this before, but it's pretty hard to do. I usually get sucked into the excitement by the crowd of other runners and end up running faster than I had planned. Let's face it, the reason I'm running the race instead of just running on my own is for that excitement. It's a balancing act to absorb the vibe without getting pulled into the race.

This time, it worked out very well. After the first mile, which was slow due to overcrowding, I kept a very steady pace -- just under 8 minutes per mile. I'm still nursing my legs back to full strength after the marathon, and today seemed right on target. It was a good workout, and should serve to build my strength rather then tear it down. I ran 1:13:51 (7:55/mile), which is actually a PR for me, only because it's been a while since I ran a 15K (there aren't that many).

Sticking to the plan, I'll let myself run a bit faster next weekend in the 10K, and then go all out for the 4 miler the following weekend. It will be fun to run a shorter race and see what I can do. I wish there was a 5K coming up -- that would be really fun.

Today's race made me think back to where I was a year ago. I planned to run the Hot Chocolate 15K with my friend TH, and I was worried about the distance. Although TH had run 2 marathons, I had never run more than 10K. I remember being a bit freaked out when the NYRR announced that the race had been changed to 10 miles (0.7 miles further than 15K). TH reassured me that it could be done however, and he stuck with me to make sure I made it. We ran a 1:42:42 (10:16/mile).

It's great to look back and see improvement -- a benefit of being new to running. Sooner or later I'll hit my peak, and I'll only get slower over the years. But first, I'll have to reach that peak at each distance that I race. My PR list currently holds 8 distances - that should help to delay the inevitable. And hey, I can always add new distances to the list. Anyone know where I can find a 8K race?

Next Goals

OK, I'll admit it. I'm goal oriented.

The post marathon recovery has been making me crazy, since the only reasonable goal I could come up with was to feel healthy and get back into the groove. That's just not a very exciting goal.

It seems odd somehow, to go from being in the best shape I've ever been in, to semi-out-of-commission. I didn't suffer any injury per se in the marathon, but my legs definitely took a beating, and it feels like a set back in terms of my fitness.

The momentum is, at least, shifting my way. I've been able to run every other day for 6-8 miles, and the spring is returning to my stride. The only catch is that I've been getting a hint of discomfort toward the end of these runs. It has been coming later and later though, indicating (I hope) that I'm on the road to recovery.

I've been dying to pursue my next goal -- some fast times in shorter races.

Next week, the morning Flyers return to speed work on Tuesdays. We've just been running the loop since the marathon. On Sunday there is a 15K, which is 9.3 miles. This morning's 8 miles was the longest I have run since the marathon, so I may run the 15K as a training run. I hope to pick up the pace a bit the following weekend for the 10k, and be ready to really race one week later for the NYRR Holiday 4 miler.


I could PR the 15K, since my best time for this distance is quite slow -- slower than my usual training pace. The 10K will be tougher to PR unless I'm feeling pretty strong. The 4 miler is a good target. I have run a 5 mile race at a faster pace than my current 4 mile PR, and I should be fully back by then. I would love to really nail this one. Ah, dreams.

Note to self: find some reindeer antlers.

Back in the Saddle

I ran a couple of miles on the treadmill earlier this week, but today I had my first "real" run since the marathon. TH and I ran the 5 mile loop in the park at a relaxed pace. It was great to be running again. TH announced that today was his first day of training for next year's NY Marathon (sorry TH if that wasn't supposed to be public), and I had no choice but to match his declaration.

It's been nearly a 2 week layoff, and I was worried about how I would feel. Worried that my legs might not have recovered, and worried that I might have lost all the fitness that I had worked so hard for.

My legs do not have the full spring that they had, but I think they are OK to get back into training. As for fitness, I wasn't breathing hard or feeling tired (other than the muscles in my legs).

One thing is sure -- I haven't lost a bit of enthusiasm or drive. I'm dying to get going again!

That's what I'm talkin' about

Marathon Report

OK, this is my third try at writing a post after the Marathon. It was an amazing experience, one that I will never forget. So much happened that I will be processing it for a while. In the meantime, I offer this summary:

High point of the day: My seven year old son spotting me at the "friends and family" area after the race, yelling "Daddy!!!" and running up to give me a hug. I may not have been the object of envy for the other runners during the race, but at that moment, I was king of the world.

Low point: The walk out after crossing the finish line. I took me over an hour to get out of the park, during which time I was cramping up pretty badly. Fortunately, the cramps were worked out by the time made it out.

Short story: Ran well, feeling great to mile 19, then suddenly hit the wall. Limped through the next couple of miles, then somehow recovered enough to finish with dignity in tact.

Time to beat next year: 3 hours 55 minutes 40 seconds.