Tag Archive | queensboro

Airbnb Brooklyn Half – Custom Pace Bracelet

I adjusted this based on my Race Strategy here. I know, you love me. I love you too. Make sure you do read that race strategy info, or adjust this pace bracelet as you please. Or don’t wear it. I won’t know.

you can download the excel sheet here: Brooklyn Half Marathon Pace Sheet

all you have to do is enter the desired finish time on the yellow cell on top and watch the magic happen. Then you can adjust the splits if you feel like it. I won’t be offended!

for more info on how to tackle the race, check the Airbnb Brooklyn Half Race Strategy and Tips post. Comments? Questions? there’s a box below!!

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United NYC Half Marathon – Custom Pace Bracelet

I adjusted this based on my Race Strategy here. I know, you love me. I love you too.

you can download the excel sheet here: NYC Half Splits

all you have to do is enter the desired finish time on the yellow cell on top and watch the magic happen. And you can adjust the splits if you feel like it. I won’t be offended!

for more info on how to tackle the race, check the New York City Half Marathon Tips, Course Strategy and Logistics post. Comments? Questions? there’s a box below!!

 

New York City Half Marathon Tips, Course Strategy and Logistics

You know the “don’t wear anything new on race day” and all the basics… now, let’s do the United NYC Half Marathon as well as we can. I have done this race 8 times so far -from 2:06 in its first year, 2006, to 1:36 in 2016, and I keep running into people who haven’t raced it and have lots of questions (post in the comments section below if you have any questions not covered here!).

And in case you want to see photos and read my race reports, go here for all of them, or, here is the 2015 NYC Half report, here is 2014 NYC Half and 2013 NYC Half. Also, download the custom pace bracelet, I created for this pace strip based on the race strategy below.

PRE RACE LOGISTICS

Make a race prep list of what you’ll need a week or two before and sort it all by stages, here is a Marathon Packing List to start with. Whether, you’re travelling or not, get everything in the list ready as soon as possible. Start prepping 2 weeks out.

Plan your nutrition waaaay ahead. You can buy gels at the expo if necessary, but get bagels/oatmeal/bananas and whatever you need for race day the day before as there will not be a lot of delis open at 4, 5, or 6 am. Some may be, but not a lot.

If you need any last minute thing, you can buy most stuff at the expo/bib pickup (don’t forget to bring a printed copy of your reg form –download it from your NYRR profile they will be ready early March, and photo identification) or here is an organized list with all the running stores by area.

new york city marathon 2014 pictures start (2)

we all look like weirdos anyway, wear old stuff you have to discard to the start of the race!

Prep some cheap or throwaway clothes to the start. Find a mylar blanket from your last half or marathon (and don’t throw away the one you’ll get at the finish here!). You will need them until the last minute in the corral (I wear one as pants with tape and one as a cape). I wear my throwaway cardigan or a sweater (cut in the front for easy peeling, kept it in p

nyc half nycunitedhalf nyrr nychalf central park elizabeth maiuolo (21)

what throwaway-knee-high socks as arm-warmers look like when you forget to take them off (2015 NYC Half)

lace with a safety pin!) during the first mile too! Go to the dollar store and get knee-high socks, cut the foot and you’ll have throwaway arm warmers! I keep half of it on until I warm up, it can be windy and cold at the start!

Gear/What to wear… the weather can be anything from 50s to 20s so prepare (aka, train in) a few options and decide the day before. Or that morning. Be smart, and make sure you can peel off layers comfortably. If you don’t want to carry your phone, at least carry a $20 bill, a metrocard, and an ID with you, just in case. My rule is if it’s over 40 degrees, I do just singlet and shorts (pics from last year). Last year it was 34 degrees, 35% humidity, and 14 mph wind (2015 was 42 degrees, 2014 was 31 degrees, 2013 was 30 degrees), but assume it’ll feel 10 degrees under that. So, depending on the wind/humidity/lack of sleep/whatever, you can add hat, arm sleeves, leg warmers, etc. Always add things you can get rid of easily and won’t miss. If you’re not sure about a layer, keep in mind that once you leave the park and get to the West Side Highway, it can get a little windy there. Check the wind direction in the morning!

Best tool to have at any race: your name on your shirt, do not even question this!! If you don’t want your name, write something funny you’ll want people to scream to you all over the course. This is a big race and there will be a lot of spectators along the course and having them scream your name will make your race 100 times better. If you don’t want to ruin your gear, and are not super crafty or into going to Michael’s, cut the letters out of duct tape (like I do!) and voila, they’ll peel right off!

Headphones or not? If you are used to racing with headphones, bring them. I sometimes leave them on my ears (with the music off), and turn them on only when necessary. Central Park will be CROWDED, seriously crowded, so it’s smart to keep the music off, or very low so you can hear people around you. Once you are in the West Side Highway, and if it gets a little monotonous for you, go for it. You’ll have a lot of people cheering and you don’t want to miss it, but if you do have the music on later on, still make sure you can still hear what is happening around you!!!! Okay?

Place your spectators in spots where you’ll need encouragement (quite probably along the West Side Highway). If they are not the adventurous kind, they could see you anywhere in the park, always on your right, and then head over to the finish. Otherwise, there is an insane amount of combination of spots they can see you at. Study the map with them and calculate how much time they’ll have to get from one spot to the other based on your speed. For example, the 1st location would usually be in Central Park, east side, around 85 st, on your left (they need to be on the inside part of the park), that would be your mile 1. After they see you, they walk across the park (it won’t be more than a 10 minute walk) around the Great Lawn to West 86th, where they can see you again at mile 4.5! They have to be on the runner’s right (the outside of the park lane). Elite runners will be there in 20 minutes, and you can tell them how long it’d take you to do 4.5 miles! So, they have to hurry and cross over the quarter mile in less than 20 minutes or they’ll be trapped  inside the park. Once they see you go, they exit the park and the B and C trains are right there at 86 and CPW. They could also do this in the 102 transverse (instead of 86) and the trains are at 103 when they exit the park on the west side, but the time to cross over from east to west is a lot less, but totally doable if they zippityzip. C trains go downtown, so they can head over to 14th st, though there is a bit of a walk from 8th ave to 11th avenue, so if the C train shows up fast, I’d say yes, otherwise, just keep going to Chambers and head over to the West Side Highway to cheer. A cab would be messy as traffic will not be open in many streets so the trains are better! Once they see you in Chambers, the can head over to meet you at the Finish (find a corner to meet up ahead of time, it’ll be CROWDED!) or at some brunch spot! Call ahead to see if they are open at 9 or 10 am so they can wait there and be warm! // When they’re cheering, it’s important to know exactly on what side of the street they’ll be so YOU can spot them (they won’t be able to spot you!). Send them with something big: a flag, a sign, balloons, huge funny hat, etc. Tell them to get comfy shoes, really warm clothes and bring food. It will be an early and long morning for them too!  //  If you need an extra push, ask for help!! FORCE all your friends to come watch you. Ask them “where are you going to be?”. Then tell them a time you’ll go through there, give or take 10 minutes, and decide if they’ll be runner’s Left or Right. Then make a little-tiny list you can carry in your pocket (Example: 102nd st, John, left / 86st st, Mike, right, etc.) in order or appearance, put clear tape all over it so it won’t get sweaty and basically go from John, to Mike, to etc… Let them pull you along the course and that’ll break the course in parts, instead of think “AH, I gotta go all the way to the end of the island, ugh” you’ll think: “I am just going to 102nd st, to see John, then we’ll see!

Oh, and have them download the NYC Half mobile app (will probably be ready to download a week or two before the race) where they can track you and a few more runners at a time.

Get yourself the custom pace bracelet I created for this race based on the race strategy below.

If you need a short run before the race, go to Central Park. You’ll see many of your race-buddies and get to enjoy the best place in the world as a runner.

Find a mantra, or two, you might really need them. I write them in my hand where I am sure I will see it.

RACE LOGISTICS

Memorize your Start Schedule (or write in your hand like I do)

nyc half start times

Getting to the start/Baggage Check. The easiest way to get there is always a cab or running there of course, but if you have to take the train, take anything to 57th or 59th streets or any of the trains that leave you close to Central Park South/59th st. You will have to enter the park through Sixth or Fifth Avenue. Check the Start Map carefully.  Before entering, check your (nyrr provided plastic) bag outside of the park (on 59th Street, between Fifth and Seventh Avenues). Give yourself ample time (as this is weekend schedule) and check  MTA for weekend alerts, or try any subway app: make sure your train is running! Also, if you are not sure, I am 100% confident that if you just head over to the closest train stop, you’ll see someone you could follow to the Start 😉 // Kiss your loved ones buh-bye, they won’t be allowed anywhere close to the Start!

During the race, the course WILL be crowded, so PLEASE, if you need to stop for a walk or move sideways for water, please please please signal with your arms, and look around behind you before you make any moves, DO NOT just stop or go sideways. Be considerate of your fellow runners who could trip! The good side of having all these people around you that you’ll always have someone to run with, pace off, or follow when you’re tired. Pick them up when you feel strong, encourage them when they need it, and keep your eyes peeled for anyone who might need help!!

There will be Water/Gatorade around every mile or so, so if you miss one, don’t stress. Don’t go for the first table as everyone will do that. There’s many tables: go to the last one. You’ll find the portapottties where the water is, so keep an eye out and don’t dart sideways! There will be Gels at mile 7.5, on 42nd street between 10th and 11th avenues, on your right.

Think about joining an official pacer from the NYRR Pace Team, they’ll be wearing their signature white and blue striped singlets,  and will run even splits through all 13.1 miles of the United Airlines NYC Half. Pacers will lead runners to finish times at every five-minute interval from 1:20 to 2:15, and will also offer a 2:30 pace group. You can visit the Running Lab at the United Airlines NYC Half Experience Presented by New Balance to meet the pacers and learn where to find them on race day (I will be there Saturday morning, so come find me and say Hi!).

RACE STRATEGY

Here is the official course map: NYRR New York City Half Marathon course map

Custom pace bracelet, if you can’t remember any of the info below

nyc half course elevation

Elevation profile from my 2014 race, same as all the last ones of course. elevation is the red line.

This is an easy race to figure out. Basically, you have two parts: the undulating Central Park (first half) and the straight and flat run to the finish (the second half). Which makes it a perfect course to NEGATIVE PR!!!!

Break the race in parts, device a plan, and stick to it no matter what. Plan for negative splits: keep it strong and conservative throughout the park and ram it home once you leave the park. It’s super simple. I am an average runner and have negative split in this race every time. Basically: you have to believe in yourself and wait for the time of your life.

This is how I like to break this race down. In 4 parts.

Part 1 – Mile 1: HOLD YOUR FREAKING HORSES!!!!

There are 2.5 hills in this race: Cat Hill as soon as you start, Harlem Hill(s) (THREE blips) at 3.5, and a last small one going up the Battery Park Underpass at the end (this one counts as just half a hill). Cat Hill and the Tunnel are short and tiny but annoying because of their locations right at the start and right at the end…! People get excited at the start, and take off like maniacs… if this is going to work, we have to hold it in, climb the hill carefully and let everyone (and their grandmother) pass. You’ll see. Tell yourself: Yes, go ahead and go. I’ll catch you later when your quads are screaming, buh-bye

nyc half marathon course strategy part (1)

Cat Hill is 0.25 long (in miles), or 400 meters long; but it has a 49′ rise (average grade of 3.7%)

Part 2 – Mile 2 to 6: EASY, LIGHT, SMOOTH

The park is a string of undulating hills, but after Cat Hill you have the longest flat stretch, almost a half mile (heaven…!) so, use that to get on a rhythm, find your legs and a pacer. It’ll be crowded so I doubt you’ll be able to utilize the tangents well but at least avoid tripping, did I mention it’s gonna be a bit CROWDED?

Your goal for the first half of the race is to exit the park in one piece, feeling strong, to let it all unfold in the second part of the race. Exercise all your patience here and keep yourself in good checks to not let yourself go. If you are running “hard-comfortable”, you are doing it right.

nyc half marathon course strategy part (2)

Blip 1 in the course profile is 0.36 of a mile and a rise of ’33. You exit the park for two blocks, go around the Frederick Douglass Circle and come right back downhill. Then you -re-enter the park, make a right, and start the climb for Blip 2: Harlem Hill!!! HH is 0.32 long but it has a 84′ rise (average grade of 4.4%). Fun times. As soon as you finish the downhill on the back end of HH, there’s another climb, Blip 3 is 0.60 of a mile and has a rise of ’58. Blip 1 is short and mild, blip 3 is longer but mild as it’s stretched out, but watch up for Harlem Hill, short and UPWARDS!

Part 3 – Mile 7 to 10: IT’S ON!

nyc half marathon course strategy part (3)

This is where I like to stretch out my legs: the race starts HERE. From now on it’s flat and steady. When you exit the park you’ll have a lot of space, cheering and excitement to carry you on, and as soon as you turn right on 42nd, you’ll be rolling down. Hit the gas.

Note: Something about Times Square can make you or your gps go crazy. Ooops. No, you’re not running a 3:20 mile. I set my gps watch to manual and I lap it myself when I see the mile markers. Way safer!

Part 4 –  Mile 11 or 12 to 13.1: YOLO

ALL. HELL. BREAKS. LOOSE.

That is all. Go Crazy. Bring it in. Drop the Hammer.

nyc half marathon course strategy part (4)

As you can see in the map, I obv didn’t have gps on the tunnel, and you won’t either. But it won’t matter, when you get to mile 10, or 11 or 12 and you know you’re ready to start your KICK, you go. Keep in mind there’s a little climb out of the tunnel, short but steep, and then there’s not a lot left to go. Hopefully you’ll see the 800 meters sign if you’re focused but who is at my that point? It’ll seem like forever but once you’re out of the tunnel the finish line is RIGHT THERE.

… then… 

Walk, get your medal, take pictures, get your stuff, find your friends/family, go get brunch (there are many good places downtown), enjoy, stretch, ice bath, rest, eat more, sleeeeeep! Tell everyone about your race, plan your next race, have a congratulatory donut. Or at least that’s what I am planning to do!!!

I’d suggest checking the Finish Map also (mostly if you want to meet up with people afterwards).

Also, post race, if you’re a NYRR Member:  Join NYRR at the NYRR RUNCENTER featuring the New Balance Run Hub after the 2017 United Airlines NYC Half for complimentary finisher medal engraving!

Sunday, March 19: 11:00 a.m.—5:00 p.m.
Monday, March 20: 11:00 a.m.—6:00 p.m.

Bring your NYRR Member Number. Can’t make it Sunday or Monday? Send a proxy to have your medal engraved; they’ll just need your NYRR Member Number.

Questions?? Anything to add? Anything you want to go over? Lmk in the comments below!

Photos race reports, go here for all of them, or here for the 2015 NYC Half2014 NYC Half  or 2013 NYC Half.

Get the custom pace bracelet maker, so you can plan your splits and stick to them!

NYRR United NYC Half Marathon course map

The official United New York City Half Marathon website.

—-Comment happily: you won’t be asked to create an account!

2015 New York City Marathon EXPO pictures

Juan and I went to the expo yesterday, Thursday, to avoid the masses. I always go on Thursdays, it’s less crazy this is post is mostly pictures to give you a break from all the reading!

tcs new york city marathon expo nyrr nyc (5) tcs new york city marathon expo nyrr nyc (7)tcs new york city marathon expo nyrr nyc (4) tcs new york city marathon expo nyrr nyc (2) tcs new york city marathon expo nyrr nyc (3) tcs new york city marathon expo nyrr nyc (1)

After that, we raced home. I had had a looooooong day at the office, preparing for this weekend’s marathon. Friday I am hosting and MCing my team’s dinner at the Hard Rock Cafe in Times Square and I have all these other commitments for race weekend. Busy busy. TIRED. See you on the other side? how was YOUR expo trip?

Oh, and this one from the pavillion!!

2015-10-28 08.01.56

New York City Half Marathon Tips, Course Strategy and Logistics!

You know the “don’t wear anything new on race day” and all the basics… now, let’s do the United NYC Half Marathon as well as we can. I have done this race 7 times so far -from 2:06 in its first year, 2006, to 1:37 in 2013, and the last two, and I keep running into people who haven’t raced it and have lots of questions (post in the comments section below if you have any questions not covered here!).

And in case you want to see photos and read my race reports, go here for all of them, or, here is the 2015 NYC Half report, here is 2014 NYC Half and 2013 NYC Half. Also, download the custom pace bracelet, I created for this race based on the race strategy below.

PRE RACE LOGISTICS

Make a marathon list of what you’ll need a week or two before and sort it all by stages, here is a Marathon Packing List to start with. Whether, you’re travelling or not, get everything in the list ready as soon as possible. Start prepping 2 weeks out.

Plan your nutrition waaaay ahead. You can buy gels at the expo if necessary, but get bagels/oatmeal/bananas and whatever you need for race day the day before as there will not be a lot of delis open at 4, 5, or 6 am. Some may be, but not a lot.

If you need any last minute thing, you can buy most stuff at the expo/bib pickup (don’t forget to bring a printed copy of your reg form –download it from your NYRR profile they will be ready early March, and photo identification) or here is an organized list with all the running stores by area.

new york city marathon 2014 pictures start (2)

we all look like weirdos anyway, wear old stuff you have to discard to the start of the race!

Prep some cheap or throwaway clothes to the start. Find a mylar blanket from your last half or marathon (and don’t throw away the one you’ll get at the finish here!). You will need them until the last minute in the corral (I wear one as pants with tape and one as a cape). I wear my throwaway cardigan or a sweater (cut in the front for easy peeling, kept it in p

nyc half nycunitedhalf nyrr nychalf central park elizabeth maiuolo (21)

what throwaway knee-high socks as leg warmers look like when you forget to take them off (2015 NYC Half)

lace with a safety pin!) during the first mile too! Go to the dollar store and get knee-high socks, cut the foot and you’ll have throwaway arm warmers! I keep half of it on until I warm up, it can be windy and cold at the start!

Gear/What to wear… the weather can be anything from 50s to 20s so prepare (aka, train in) a few options and decide the day before. Or that morning. Be smart, and make sure you can peel off layers comfortably. If you don’t want to carry your phone, at least carry a $20 bill, a metrocard, and an ID with you, just in case. My rule is if it’s over 40 degrees, I do singlet and shorts (pics from last year). Last year it was 42 degrees, 60% humidity, wind 10-18 mph (2014 was 31 degrees, 2013 was 30 degrees). But depending on the wind/humidity/lack of sleep/whatever, you can add hat, arm sleeves, leg warmers, etc. Always add things you can get rid of easily and won’t miss. If you’re not sure about a layer, keep in mind that once you leave the park and get to the West Side Highway, it can get a little windy there. Check the wind direction in the morning!

Best tool to have at any race: your name on your shirt, do not even question this!! If you don’t want your name, write something funny you’ll want people to scream to you all over the course. This is a big race and there will be a lot of spectators along the course and having them scream your name will make your race 100 times better. If you don’t want to ruin your gear, cut the letters our of duct tape (like I do!) and voila, they’ll peel right off!

Headphones or not? If you are used to racing with headphones, bring them. I sometimes leave them on (with the music off), and turn them on only when necessary. Central Park will be CROWDED, seriously crowded, so it’s smart to keep the music off, or very low so you can hear people around you. Once you are in the West Side Highway, and it gets a little monotonous, go for it. You’ll have a lot of people cheering and you don’t want to miss it, but if you do have the music on later on, still make sure you can still hear what is happening around you!!!!

Place your spectators in spots where you’ll need encouragement (quite probably on the long stretch along the West Side Highway).  If they are not the adventurous kind, they could see you anywhere in the park, always on your right, and then head over to the finish. Otherwise, there is an insane amount of combination of spots they can see you at. Study the map with them and calculate how much time they’ll have to get from one spot to the other based on your speed. For example, the 1st location would usually be in Central Park, east side, around 85 st, on your left (they need to be on the inside part of the park), that would be your mile 1. After they see you, they walk across the park (it won’t be more than a 10 minute walk) around the Great Lawn to West 86th, where they can see you again at mile 4.5! They have to be on the runner’s right (the outside of the park lane). Elite runners will be there in 20 minutes, and you can tell them how long it’d take you to do 4.5 miles! So, they have to hurry and cross over the quarter mile in less than 20 minutes or they’ll be trapped  inside the park. Once they see you go, they exit the park and the B and C trains are right there at 86 and CPW. They could also do this in the 102 transverse (instead of 86) and the trains are at 103 when they exit the park on the west side, but the time to cross over from east to west is a lot less, but totally doable if they zippityzip. C trains go downtown, so they can head over to 14th st, though there is a bit of a walk from 8th ave to 11th avenue, so if the C train shows up fast, I’d say yes, otherwise, just keep going to Chambers and head over to the West Side Highway to cheer. A cab would be messy as traffic will not be open in many streets so the trains are better! Once they see you in Chambers, the can head over to meet you at the Finish (find a corner to meet up ahead of time, it’ll be CROWDED!) or at some brunch spot! Call ahead to see if they are open at 9 or 10 am so they can wait there and be warm! // When they’re cheering, it’s important to know exactly on what side of the street they’ll be so YOU can spot them (they won’t be able to spot you!). Send them with something big: a flag, a sign, balloons, huge funny hat, etc. Tell them to get comfy shoes, really warm clothes and bring food. It will be an early and long morning for them too!  //  If you need an extra push, ask for help!! FORCE all your friends to come watch you. Ask them “where are you going to be?”. Then tell them a time you’ll go through there, give or take 10 minutes, and decide if they’ll be runner’s Left or Right. Then make a little-tiny list you can carry in your pocket (Example: 102nd st, John, left / 86st st, Mike, right, etc.) in order or appearance, put clear tape all over it so it won’t get sweaty and basically go from John, to Mike, to etc… Let them pull you along the course and that’ll break the course in parts, instead of think “AH, I gotta go all the way to the end of the island, ugh” you’ll think: “I am just going to 102nd st, to see John, then we’ll see!

Oh, and have them download the 2016 NYC Half mobile app (will probably be ready to download a week or two before the race) where they can track you and a few more runners at a time.

Get yourself the custom pace bracelet, I created for this race based on the race strategy below.

If you need a short run before the race, go to Central Park. You’ll see many of your race-buddies and get to enjoy the best place in the world as a runner.

Find a mantra, or two, you might really need them. I write them in my hand where I am sure I will see it.

RACE LOGISTICS

There will be many starts! Last year there were waves starting from 7:30 to 8:30 (this will be updated soon) and in early march you will get a registration card with your bib/wave number and start time.

Getting to the start/Baggage Check. The easiest way to get there is always a cab or running there of course, but if you have to take the train, take anything to 57th or 59th streets or any of the trains that leave you close to Central Park South/59th st. You will have to enter the park through Sixth or Fifth Avenue. Before entering, check your (nyrr provided plastic) bag outside of the park (on 59th Street, between Fifth and Seventh Avenues). Give yourself ample time (as this is weekend schedule) and check  MTA for weekend alerts, or try hopstop: make sure your train is running! Also, if you are not sure, I am 100% confident that if you just head over to the closest train stop, you’ll see someone you could follow to the Start 😉 // Kiss your loved ones buh-bye, they won’t be allowed anywhere close to the Start!

The race WILL be crowded, so PLEASE, if you need to stop for a walk or move sideways for water, please please please signal with your arms, and look around behind you before you make any moves, DO NOT just stop or go sideways. Be considerate of your fellow runners who could trip! The good side of this is that you’ll always have someone to run with, pace of, or follow when you’re tired. Pick them up when you feel strong, encourage them when they need it, and keep your eyes peeled for anyone who might need help!!

There will be Water/Gatorade around every mile or so, so if you miss one, don’t stress. Don’t go for the first table as everyone will do that. There’s many tables: go to the last one. You’ll find the portapottties where the water is, so keep an eye out and don’t dart sideways! There will be Gels at mile 7.5, on 42nd street between 10th and 11th avenues, on your right.

RACE STRATEGY

Here is the official course map: NYRR New York City Half Marathon course map

Custom pace bracelet, if you can’t remember any of the info below

nyc half course elevation

Elevation profile from my 2014 race, same as all the last ones of course. elevation is the red line.

This is an easy race to figure out. Basically, you have two parts: the undulating Central Park (first half) and the straight and flat run to the finish (the second half). Which makes it a perfect course to NEGATIVE PR!!!!

Break the race in parts, device a plan, and stick to it no matter what. Plan for negative splits: keep it strong and conservative throughout the park and ram it home once you leave the park. It’s super simple. I am an average runner and have negative split in this race every time. Basically: you have to believe in yourself and wait for the time of your life.

This is how I like to break this race down. In 4 parts.

Part 1 – Mile 1: HOLD YOUR FREAKING HORSES!!!!

There are 2.5 hills in this race: Cat Hill as soon as you start, Harlem Hill at 3.5, and going up the Battery Park Underpass at the end (this one counts as just half a hill). Cat Hill and the Tunnel are short and tiny but annoying because of their locations right at the start and right at the end…! People get excited at the start, and take off like maniacs; if this is going to work, we have to hold it in, climb the hill carefully and let everyone (and their grandmother) pass. You’ll see. Tell yourself: Yes, go ahead and go. I’ll catch you later when your quads are screaming, buh-bye

nyc half marathon course strategy part (1)

Cat Hill is 0.25 long (in miles), or 800 meters long; but it has a 49′ rise (average grade of 3.7%)

Part 2 – Mile 2 to 6: EASY, LIGHT, SMOOTH

The park is a string of undulating hills, but after Cat Hill you have the longest flat stretch, almost a half mile (heaven…!) so, use that to get on a rhythm, find your legs and a pacer. It’ll be crowded so I doubt you’ll be able to utilize the tangents well but at least avoid tripping, did I mention it’s gonna be a bit CROWDED?

Your goal for the first half of the race is to exit the park in one piece, feeling strong, to let it all unfold in the second part of the race. Exercise all your patience here and keep yourself in good checks to not let yourself go. If you are running “hard-comfortable”, you are doing it right.

nyc half marathon course strategy part (2)

Blip 1 in the course profile is 0.36 of a mile and a rise of ’33. You exit the park for two blocks, go around the Frederick Douglass Circle and come right back downhill. Then you enter the park, make a left, and start the climb for Blip 2: Harlem Hill!!! HH is 0.32 long but it has a 84′ rise (average grade of 4.4%). Fun times. As soon as you finish the downhill on the back end of HH, there’s another climb, Blip 3 is 0.60 of a mile and has a rise of ’58. Blip 1 is short and mild, blip 3 is longer but mild as it’s stretched out, but watch up for Harlem Hill, short and UPWARDS!

Part 3 – Mile 7 to 10: IT’S ON!

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This is where I like to stretch out my legs: the race starts HERE. From now on it’s flat and steady. When you exit the park you’ll have a lot of space, cheering and excitement to carry you on, and as soon as you turn right on 42nd, you’ll be rolling down. Hit the gas.

Note: Something about Times Square can make you or your gps go crazy. Ooops. No, you’re not running a 3:20 mile. I set my gps watch to manual and I lap it myself when I see the mile markers. Way better!

Part 4 –  Mile 11 or 12 to 13.1: YOLO

ALL. HELL. BREAKS. LOOSE.

That is all. Go Crazy. Bring it in. Drop the Hammer.

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As you can see in the map, I obv didn’t have gps on the tunnel, and you won’t either. But it won’t matter, when you get to mile 10, or 11 or 12 and you know you’re ready to start your KICK, you go. Keep in mind there’s a little climb out of the tunnel, short but steep, and then there’s about 0.66 of a mile to go. You’ll see the 800 meters sign if you’re focused but who is at that point? It’ll seem like forever but eventually you make a left, then another left and the finish line is RIGHT THERE. So don’t wait to see it to sprint and wait a few seconds!

… then… 

Walk, get your medal, take pictures, get your stuff, find your friends/family, go get brunch (there are many good places downtown), enjoy, stretch, ice bath, rest, eat more, sleeeeeep! Tell everyone about your race, plan your next race, have a congratulatory donut. Or at least that’s what I am planning to do, even if this might be my slowest half!!

Questions?? Anything to add? Anything you want to go over? Lmk in the comments below!

Photos race reports, go here for all of them, or here for the 2015 NYC Half2014 NYC Half  or 2013 NYC Half.

Get the custom pace bracelet maker, so you can plan your splits and stick to them!

NYRR United NYC Half Marathon course map

The official United New York City Half Marathon website.

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2014 – Looking back and forward

And there goes another year. It was quite full of experiences. There were a lot of great things, lots of love, friends, big family visits, all exciting, but not all sunny and happy, of course. I think it was one of those years when you’re supposed to grow a lot. Running-wise, it was probably my worst year; I lost motivation and failed miserably (but with dignity!) in most races. I don’t see that as a particularly bad thing, it’s a learning process and we can’t always win them all. And off-the-track, it was amazing. We just can’t have it all, can we? 2013 had been a big year. BIG BIG and busy. I met Juan in January, he moved and we got married by September, I changed jobs, PRed at the Half and got a few AG Wins. Then I got an ulcer and it all went downhill, including my 5th NYCM in a row (a blah 3:49). 2014 started weak…

January

You can imagine how weak it started that I didn’t even had resolutions or goals. I wrote tips to run in the winter because I was having issues with it myself! I was signed up for the NYC Half and the Boston Marathon and barely run. The cold just got to me and I lost a lot of will. Then, I fell again for the 3rd time in 5 weeks. A mess. I started to fear running. COLD and SCARY: little running. Total Miles: 77

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February

Juan and I showed up in the Runners World feature: Valentine’s Day “Romance Found on the Run“, and I was Women’s Running Blogger on the Run. But, we moved out of my studio into the penthouse.  I felt like I spent all winter hiding from the cold. I trained little. Very little. Total Miles: 87

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March

I had a slooow NYC Half but it was quite photogenic, fun, and really well run, progressive-splits run all the way! I was still struggling with motivation and goals. I also had a fun trip to SoulcycleTotal Miles: 105

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April

I had an ok Scotland 10K, though I had no interest in racing. Soon enough, we shipped to do the Boston Marathon, here are the Saturday pictures, which are awesome, and the Sunday pics, also awesome. And then there was the race (race report here), slow (3:48) and painful but oh so inspiring and uplifting. Glad I was there for the race (not for my legs or ego!). Total Miles: 80

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May

By now things were looking awful, I hadn’t PRed in a YEAR. A YEAR. So depressing. And I kept struggling with motivation. I decided to stop running completely. I still showed up to the Brooklyn Half Marathon, not knowing if I’ll even run it, and ended up having a great (and slow) time, seems like it’s all about the context for me! Total Miles: 41

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June

This month was also quite running-free and my parents came to visit so I was pretty entertained and didn’t even notice. Still, I did my 100th race, the Mini 10K, as they wanted to see me race in Central Park. This was literally painfully slow. I did run it with 2 friends but it was so slow, I didn’t even run that slow years ago when I started running! And, a fun picture. I took my parents to Bear Mountain and Connecticut and run a bit there, and a bit in the Fort Lauderdale heat, so cute. Stuff gets bad fast when you don’t run, how do non-runners live like that? Total Miles: 30

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July

In July, I saw Daphne, an old friend, running, and basically latched onto her. For Dear Life. I started training again. Good, because I was signed up for a few halfs and the NYC Marathon. Total Miles: 111

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August

Did some wonderful running in the always great Summer Streets, worked and cheered at the NYC Triathlon, then Juan had an awful bike crash in Central Park, which messed up our lives for a couple of months, poor thing. I barely left his side, only to train or work. The running was going fantastic though, fast long runs… who would have thought? Total Miles: 152

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September

I cheered at the 5th avenue mile and took lots of pictures, here and the pros here. The running was going great until we left for our delayed honeymoon in St Croix, there was no running there (but lots of snorkeling!) Total Miles: 116

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October

and we came back straight to racing! First, the, Grete’s Great Gallop, in 1:44. Still, slooow, but getting here. The week after, I did the Staten Island Half, in 1:43 (it’s a bit flatter). Consistency and good predictors for the marathon in 3 weeks. Then the week before the marathon, I did a 5 mile race in Central Park, the Poland Spring Marathon Kickoff, in 37:17, average pace of 7:28. Far from a PR. Still. By then it was a year and a half. But feeling GOOD. Total Miles: 132

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November

November was BUSY. I started it at the NYC Marathon Expo, which was all loads of crazy (even if smaller compared to previous years) and an Under Armour Party. Worked all week and then did the marathon, here is the race report of the #marathornado. I struggled to stay focused (in 3:49) so I just chilled, slowed down and tried to enjoy it. oh, whatever!!!! I ended up in the Asics  homepage, I tried one of those treadmill studios, I kept Juan company at the Rocky Balboa run and got many pictures, and I bought a million of really-cold weather running gear. And I raced some more!! I did the Race to Deliver 4 miler in Central Park, which I enjoyed, and then a 5K on Thanksgiving, where both Juan and I came first on our AG. Winning! November was rock solid! Total Miles: 88

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December

Seems like the year just picked up at the end! December was great too. I spent .0005 minutes detoxing from Thanksgiving and 2 weeks eating my way through Buenos Aires. Even though I was a bit overweight and slow, I did ok (21:04) in a hot 5K, where my 67 year old mom joined. What a thrill! As soon as I got back to NYC and got a reminder of what last year’s winter tasted like, I got a bit depressed. Somehow, I’ve been running quite a bit in December, even capping the year of with a holiday pictures themed run, and watching the year close with fireworks at the NYRR Midgnight RunTotal Miles: 87

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And there you have it. Though the running was QUITE blah, the rest was wonderful, so I’d say it’s a win! What awaits in 2015? I have no idea, not signed up for anything, thinking about not signing up for NYC Marathon this year, and maybe focusing on the half marathon. I am turning 40 in a few weeks and I am just trying not to push anything. Whatever will happen, WILL happen. Right?

2014 New York City Marathon EXPO Insanity (Mutai, KSwitzer, MiniMe, etc.) and the Under Armour Party with Nick Arciniaga and Chris McCormack

Juan and I went to the expo yesterday, Thursday, to avoid the masses. this is post is mostly pictures to give you a break from all the reading!

Who shrinked my expo? What happened? It is SMALL. In a way, I left happier, because it could be a bit overwhelming and exhausting, but I was done in 30 minutes… what? So strange. Am I the only one?

Anyway the fun pictures.

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Juan told me to meet by the Javits statue. The what? I had been there a million times and I had never seen the Jacob Javits statue. that’s crazy right?

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This is the first time that they had bib entry open to the public. It was so strange and AMAZING! didn’t have to separate from my hubs who just wanted to shop around, which you had to do before (and then meet somewhere outside on the OTHER side) Loved that!

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Just because he reminded me of my husband, ok??

 

 

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OMG!!!! Geoffrey Mutai, we chatted for a bit, about Berlin mostly, sweeeeet sweeeeet man! AND SO FAST. IS THAT CONTAGIOUS PLEASE?

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Marathon woman! I love seeing Kathryn! I guess we’re going to Mallorca to do the 261!

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Go mini me!!! well, it was cool but first there was some attempts to get it, where you sign up on an Ipad with your facebook account, and UGH, I don’t know my password!!!! So it blocked me off of facebook. much hilarity ensued and eventually I got it. So, as soon as I took it out, ugh, I got creeped out, it looked like me! CREEPY. then, I liked it. I want to bit it a bit, but I don’t think it’s in my marathon week diet.

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don’t you think it looks like a blond Kara Goucher????

I saw many friends, chatted a bit and I knew there was a second floor. DON’T FORGET TO GO TO THE SECOND FLOOR!!! When you exit the main hall you take the stairs on your left. You’ll see it. I hope.

They had these big Start and Finish and a medal for each boro, which were cool. I’d love to have those in my apartment. I do.

 

 

 

 

 

 

 

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sorry I sat in Staten Island, but I guess that’s what I do most of the time I spend on Staten Island for the mary!

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I loved this photo!!!! I have never broken the tape and this is quite SURELY the closest I am every going to get!

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the second floor was EMPTY

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Then, we headed out, got some dosas for dinner at the Hampton Chutney, YUM and headed to the Under Armour Party as Nick Arciniaga and Chris McCormack would be there (and Macca is my husbands hero, and had never met him!). It was quite amazing! We were at the Under Armour Brand House on Broadway and Houston, Soho. Which, so lame of me, didn’t even know it existed!!! Well, it’s not like I go and walk around Broadway in Soho ever. Really, 2nd worst after Times Square for a local. the store was impressive!!! We pretty much wanted everything! (and did liiiiiiitle shopping)

They were releasing the speedform gemini. And I got a sample pair, we shall see soon!

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Juan had an ENLIGHTENING 2-minute convo with his IDOL. We talked about it for hours. Wow.

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wow the kid was EXCITED. note the osom sweatshirt? oh yes? yes, i got it for him! And Macca is TALL!

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so funny that the two athletes looks this way and the brand people looked THAT way?

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Nick and I had a cool convo. He is after Meb! eh, so easy, just stick to his back, Meb knows what his doing… Top American maybe? At least 2nd? Go Nick!

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these shoes feel SO different, quite bounce and like they slide forward somehow. I got all the info and specs and havent read ANYTHING yet obvs, but I am quite curious. I dont do well or believe even in cushiony or bouncy shoes, but these felt different. Ill definitely put some miles in them after the marathon!

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After that, we raced home. I had had a looooooong day at the office, preparing for this weekend’s marathon. Friday I am hosting and MCing my team’s dinner at the Hard Rock Cafe in Times Square and I have all these other commitments for race weekend. Busy busy. TIRED. See you on the other side? how was YOUR expo trip?