Tag Archive | running nyc

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 9 times so far -since 2006, its first year, to last year, 2019, 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!). If you just want to see RACE STRATEGY scroll through to the section in green.

And in case you want to see photos and read my race reports, here is the 2019 race report, the 2019 race video, the 2017 race report, the 2016 race report, 2015 NYC Half report, here is 2014 NYC Half and 2013 NYC Half.

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 traveling 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 things, you can buy most stuff at the expo/bib pickup (don’t forget to bring your reg form –download it from or bring 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.

I promise you this look is totally normal at the start!!!!

Prep some cheap or throwaway clothes for 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 place 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 30s 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.

This is what the weather looked like the last few years:

  • 2019: 34 DEGREES, 46% HUMIDITY, WIND 6 MPH. (what I wore)
  • 2018: 28 DEGREES, 31% HUMIDITY, WIND 9 MPH NW
  • 2017: 34 DEGREES, 70% HUMIDITY, WIND 18 MPH (what I wore)
  • 2016: 34 DEGREES, 35% HUMIDITY, WIND 14 MPH (what I wore)
  • 2015: 42 DEGREES, 60% HUMIDITY, WIND 10-18 MPH (what I wore)
  • 2014: 31 DEGREES, 40% HUMIDITY, WIND 18 MPH (what I wore)
  • 2013: 30 DEGREES, 64% HUMIDITY, WIND W 7 MPH (what I wore)
  • 2012: 47 DEGREES, 90% HUMIDITY, WIND 3 MPH.
  • 2011: 37 DEGREES, 41% HUMIDITY, SUNNY
  • 2010: 53 DEGREES, 55% HUMIDITY, SUNNY

The temperature has been pretty consistent… but, you should assume it’ll feel 10 degrees under that temperature (hey wind!). So, depending on the wind/humidity/lack of sleep/whatever, you can add a 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 Manhattan Bridge or de FDR, it can get a little windy there. Also, check the wind direction in the morning!

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.

Have your spectators 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 and see you on the course.

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).

Getting to the start/Baggage Check. The easiest way to get there is to take the train, but make sure you check the website because your train or stop will depend on your wave. Also, check the Start Map carefully. 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! NO RACE BEFORE THE RACE. Also, if you are not sure where to go, I am 100% confident that if you just head over to the closest train stop, you’ll see someone you could follow to the race start.

During the race, please please be careful, stay alert and keep the music down. 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 is that 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 are many tables: go to the last one. You’ll find the portapotties where the water is, so keep an eye out and don’t dart sideways!

Think about joining an official pacer from the NYRR Pace Team, they’ll be wearing a green and white biofreeze sponsored singlet, and will run even splits through all 13.1 miles of the United Airlines NYC Half.

RACE STRATEGY

Here is the official 2020 course map

The easiest way to tackle this race is to divide it three parts:

  1. start comfy and relaxed -the first 2.5 miles are a roller coaster of a warm-up.

  2. at mile 5.3 pick the shit up

  3. at 53rd st, hit the gas and light the torch

Because this is not your typical half, where you can actually pick it up and finish fast, you have to pick your battles and do the best you can. I would race part 1 at 70% effort (or heart rate), part 2 at 85%, and part 3 at 95% and up. Obviously, adjust as you please.

Here is the overall course elevation:

PART 1

You start in the middle road of Prospect Park: it will be SUPER crowded and downhill so please be careful. Also, ppl won’t be ready and still looking for GPS signal and discarding layers, a recipe for disaster, look out and keep your ears attuned. Stay to the left and once you turn, HELLO BATTLE PASS HILL. Yeah, that is the Prospect Park hill.. the one and only. You’ll be done before mile one so please don’t overtake it too quickly. Mile two is mostly downhill and flat so it’ll be fast. Don’t be scared. This is a great out and back where you can see your friends!!

Those out and backs always get me super psyched. Keep yourself in a hard check. A nice turn around Grand Army Plaza and there we have a straightaway on Flatbush for a couple of miles towards the bridge.

Mile three is also up and then down, so it will be another average mile but now you’re out of Prospect Park, finally, and heading towards the Manhattan bridge thru Flatbush, which is, quite, and literally, FLAT.

Mile four will go SOOOO quickly with the excitement of the bridge coming towards you, that you won’t even notice the climb. It’s uphill for about a mile, 4.3 to 5.3, pretty brutal but so amazing and worth it. I can’t even tell you how insanely scenic Mile five is. 

WOOOOOOOW THAT WAS SUCH A RUSH!!!!!! VIEWS ON BOTH SIDES!!! SO EXHILARATING… HELP.

WOOOOOOOW THAT WAS SUCH A RUSH!!!!!! VIEWS ON BOTH SIDES!!! SO EXHILARATING… HELP.

The top of the bridge actually happens at about 5.3, and you start dropping quickly. Into Manhattan. That’s when we come face-first into the second part of our plan.

PART 2

Let’s

GO

This is when we pick things up. HARD. Mile five, the downhill from on the bridge, is going to feel like SO amazing, ride it hard. There is going to be a very hard right turn off the bridge at Mile 6, brace yourself, but also, take it and keep your eye out for gels, they’re right there, along with some AMAZING views of the bridge and Chinatown you don’t want to miss out.

Beautiful, right? But FOCUS.

This is when you can bang out some really fast miles on the FDR. Miles 7 and 8 all the way to 9 and a half are flat, use them up, you’re going to miss them later.

You might get bored. Find someone 20 meters (yards?) ahead and chase them down.

Focus on the United Nations Building ahead, because that is where we turn left. That is where we start climbing again, at mile 9.5. This is when things will start getting tough. Hold the pace. Stay right there, same effort. Mile 10 at 42nd will start feeling hard, but enjoy the views and the crowds. It’s quite special.

Also, it might feel windy here, a tunnel from the east river to the Hudson so tuck between people if you can and stay in your rhythm.

At 7th Avenue, we turn onto… TIMES SQUARE. A few blocks over, it’s Mile 11, and now you’re just really close.

and what happens now…?

PART 3

At 53rd, we MOVE. Why 53rd? Well… it’s a combo of reasons, there’s a downhill and we are close enough to take into account the bumps along the road and the amount of time we have left. This will obviously depend on how much gas you have left in you. But if you paced yourself properly, this is the moment you waited for, so go for it. Last year, I had my friend Whitney waiting there to signal the start of the end: 

We turn onto Central Park South and there’s Mile 12. 

Another left onto the park, more rolling hills all the way to the 72nd transverse and IF YOU TRAIN IN CENTRAL PARK, I’D RECCOMEND YOU RAN THIS BIT ONCE OR TWICE BEFORE THE RACE. I promise it will make a huge difference to know exactly how it will feel. The transverse is also an uphill, it will be hard and I want you to be mentally prepared for it. 

If you see this man at the finish line, that is Jim Heim, the Race Director. He is awesome. Give him a High Five.

Get your medal obviously.

and walk to get your bag if you left one

Here is a map of the finish area. Then brunch, shower, ice bath, rest, eat more, sleeeeeep, all the stuff, you know!

For more, definitely check out the 2019 race report, and the 2019 race video.

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

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Boomer’s Cystic Fibrosis Run to Breathe (4M) – Recap

I am signed for SOMETHING every weekend for the next two months so I am going to keep these reports short (this one ends with a twist…).

So, this is the same 4 mile loop I race about 15 times a year… or so. I’ve done this course soooo many times I can do it in my sleep. And like those super-tired-just-did-speedwork sleeps… I met Patricia at the start corral (and Steve, heeey!!) and she asked me what pace I’d do it in… I said around 28:30. Then I told her “my first mile is going to be 7:15, my second mile is going to be 7:02, third mile is usually around 7:30 and then a 6:55 or 6:56 closer”. She looked at me like I was crazy, but that how I pace to an average 7:02 or 7:05 average race. IN GENERAL, of course.

The weather was great, which I wasn’t expecting. We had been told all week it was going to rain. Now, if I have to count how many races the weather people got it wrong for, I can just give you a list of all my races…!!! I still didn’t feel like racing, so I had woken up at 6:30, took Diego (my friend’s dog I was watching) out to pee and got back into bed. Until 8 am. Race was to start at 9.

When the gun went off, I went into auto mode. At mile 1, I pointed at the clock, I was right on what I had predicted. I then noticed I hadn’t turned on my gps. Oh well. I had no idea what my first mile and a bit was … that’s why I am not posting screenshots of my laps. Mile 2 was fast as usual and I lost Patricia. I wasn’t sure but I thought she had dropped back a bit. Mile 3, I remembered to lap my watch so I have the two last laps, mile 3 was 7:15 (what?) though I didn’t look at it at the time. And last mile, here is the twist, was a 6:33 closer. WHAT?

WHAT?
where did that come from??

Still, I waited a bit to check my results (I had forgotten about live results…!) and I saw 28:04. that is SO close to my 28:00 PR!!!!!!!!!!!!! That was another shocker. Maybe I am closer than I think to PR shape… I went into the United NYC Half thinking I wasn’t, I didn’t push to PR, then I had that whole mess with the layers…. Last week’s 10K went great, even tired a week post-half. Seems like I might be sharper than I thought… Yes, I have the lowest expectations and you all told me, I know, but I get there when I get there, okay?

Stats Time:

Finish time: 28:04 Average Pace: 7:01

Previous PR: 28:00 From: April, 2013

Age Grading: 71.06%

Overall Place: 338 of 4,731

Gender Place: 30 of 2,250

Age Place: 3 of 240

back into the 71% AG wohoooooo. I love it when you are just sitting in bed on race day and really don’t want to get out of bed but then you have a fast and surprising race… Mostly because that happens aaaaall the time!! 😉 

then Patricia and I run another loop cheering, total 11 miles

Central Park Spring Classic 10K – Recap

This is going to be quick because:

1- I don’t have race pictures

2- I wasn’t really racing…

Patricia and I met up at the B corral as usual. Patricia finished a few seconds behind me at the United NYC Half last weekend so we figured we were in good shape to run together. Also, we were still recovering from the half so we were taking this as a workout. A very hard, structured, tempo, with lots of pacers. We met Gordon in the corral, along with a bunch more people. This is a “classic” NYRR race, like a toned down version of their usually big megaproductions, where the price is lower, there is no t-shirt, smaller field, and no prizes. Closer to what a regular race anywhere else in the world looks like. But I had never done one of these and was super curious.

Anyway, the horn blows, Patricia and I start together committed to run together. We’d start slow, as there’s Harlem Hill on the first mile. And then pick it up.

It was SO HOT. I was wearing a bra and tiny shorts already. In March. Amazing. We pretty much run good splits though we kept telling each other we were going too fast about every 20 seconds… We saw a few friends cheering, heeeey, we went up and down Cat Hill and then we pushed a bit. And we were done. We actually finished the race and crossed over the finish line holding hands, given how we had worked together through the whole race. Note to self: SO hard to run proper tangents when you run with someone (who doesn’t!!!), after a few miles, I started pointing where to go, I hope Patricia learned!!

Then… we did caught up with Carolina who was at the finish, we did a northern loop with Patricia and Justin, then I run to the Run Center, and then I hosted the NYRR History Tour with Gordon Bakoulis through the park. 15 miles total. I was RAVENOUS after. I almost ate my arm.

don’t ask. I don’t.

NYRR History Tour. Organized by NYRR and usually hosted by Grandmaster Stuart Calderwood, Gordon and I were sub-hosting as he was out of town. You learn facts and story of Central Park this, with a 4.6 run in there too!

Stats Time:

Finish time: 45:27 Average Pace: 7:19

Previous PR: 44:32 From: May, 2013

Age Grading: 69.63%

Overall Place: 343 of 3672

Gender Place: 43 of 1895

Age Place: 2 of 208

Another race this next weekend, the Boomer’s Cystic Fibrosis Run to Breathe (4M). Let’s do this!!!

Race Report: Grete’s Great Gallop

hey hey friends! This isn’t going to be much of a race report as I didn’t really race Grete’s Great Gallop (a half marathon if you’re not from NYC!). I wasn’t sure what do make of the race, as I wasn’t tapered to race it fully so I checked with Martina what she had planned for race day. She said she’d be doing 12 miles at Marathon Goal Pace (about 7:35 for her, I think I am closer to 7:45 but how do we know MGP until Race Day, huh???) and a total of 20. That seemed like a good plan to me, and at least I’d have company!

My A goal for this race was to test out another fueling strategy. Goal B was to have a good workout. Goal C would be to have a good time…

Thinking back, two loops of Central Park at MGP doesn’t seem like a good plan. It hurt. I was almost hoping I was doing the Tune Up, as that’s an easier pace to hold in the park for THAT LONG.  But anyway, goals A, B, and C achieved and more! Let me tell you.

I started doing some major research on fueling on Wednesday. I spent 4 hours on this guys! I hadn’t had a good race where my stomach held out. Basically, I either run out of energy because I am avoiding putting stuff on my stomach, OR, I get stomach cramps for about 5 to 10 minutes anytime I put a gel or Gatorade on it. I can handle water, but not a lot. It’s a catch 22 really.

According to my gastroenterologist, I can’t handle anything with sweeteners on it (Acesulfame Potassium is everywhere guys!) ever, and gliadin (in gluten!) while I am running (which is also everywhere!). So, from that I moved onto finding out that I don’t do well with the maltodextrin/fructose combo (aka: most gels…). Anyway, if you want to read more, this is a good start about fueling with fats, but I made a list of things I should try and my plan for Sunday was:

  • Pre Race: 2 cups of white rice, with coconut oil, and salt. Water.
  • Race: 1 gel and LOTs of water

Gels I wanted to try out:

  1. Huma
  2. Vega
  3. Pocket Fuel
  4. Glukos Energy

in that order. The gel situation is complicated though, because there’s a lot of things about my stomach I still don’t understand so I have to avoid LOTS of things that might not even be a problem (like honey for example).

So, Sunday morning, I had the rice, but only 1 cup because 2 seemed like too much and I wasn’t hungry and apparently I am into boycotting my own plans… I was so not stressed out that I forgot to put my bib on and run out. Had to come back. Then, I run the 2 miles to the start. Yey, 2 miles in already.

I was supposed to meet Martina in the B corral and she wasn’t there… even though I was the first person in the corral! I waited and then the start… UGH. I figured she’d be catching up (or coming with the 1:40 pacer, 7:37 pace) soon so I took it as easy as I could in the first mile and kept my eye out for her. About a mile in, she caught up! Phew. I was running at 8:00 and already felt uncomfortable. Why is marathon pace SO uncomfortable??? It’s not SUPER EASY pace, but it’s not ALL OUT either… Plus, mentally, it’s a lot of work to balance in that middle ground. UGH. These workouts are HARD! Oh, add the Central Park course to the mix… by the time she got to me I was already sick of it!

Mile 1: 7:51 But I had Martina!!!!!  Friends are always the super powers you need in a race. Aren’t they?

So we started trying to pace ourselves around 7:40. Which wasn’t so easy. But we kept ourselves entertained. Plus, I saw Juan about 1.5 in yelling!

gretes-great-gallop-nyrr-half-marathon-central-park-3

Photo Credit: my husband, the tallest man on earth

We kept trucking and right before Engineers Gate I see Carolina cheering and taking more pictures. How could we get bored??? Mile 2: 7:50

gretes-great-gallop-nyrr-half-marathon-central-park-1

gretes-great-gallop-nyrr-half-marathon-central-park-6

Photo Credit: Carolina Pena. The guy in red is just amazing.

Right after, the 1:40 pacing group catches up with us, and Stephen tells us we’re chatting up too much! Ha. We let them go! Mile 3: 7:33

There’s to letting pacers go… Up Harlem Hill at Mile 4: 7:48 So crazy to have to do this twice in a race! Somehow our pace wasn’t as awful as it felt.  Mile 5: 7:49

Right around here we had built a little pace group of our own, with this guy Tony, in orange below, the girl in the blue shirt next to him, and this guy Jeff, who’s right behind us in this picture, from GNY. So much fun to run in a group!

gretes-great-gallop-nyrr-half-marathon-central-park-4

hey hey look at me! By then Carolina and Juan had joined forces cheering!

The Lower Loop of the park always gets to me, there’s so many turns… I don’t know but I don’t like it there (basically mile 1 and 7). Mile 6: 7:33  But we were doing fine. We were getting tired, but you know, pace was fine.

Mile 7: 7:35 I had told Martina, we could take the first loop easy and reassess after the second Harlem Hill, so I was saving a bit for the end as usual. Then we go up Cat Hill, which was ROUGH for me Mile 8: 7:51 as you can see in the pace! But the next one is the easiest stretch so we take it easy there! Mile 9: 7:33 Martina wasn’t feeling well so she said she was going to slow down up Harlem Hill, the Sequel. We did. I was obviously happy to take it easy up the hill. Though, as in any hill, everyone would take off and I’d be left breathing like a crazy person ways back!!! Mile 10: 8:11 Then, I started to feel my legs getting super stiff. I knew I needed the %^[email protected]#@$ fuel. What to do, what to do?? I am just so scared these days, I rather fall apart slowly because I have no energy, than cramp up and have the pain for a mile.

But the point of this “training run” was to test out my fueling!!!! So I manned up, had the Huma, STOPPED for water for about 10 seconds or whatever, and dealt with it. I figured, if it didn’t help, it’s not like I cared much about my finish time. And what was I waiting for to try it? It’s not like I can try it in a long run at 9: 30 pace!!!! Mile 11: 8:00

I actually felt better instantly…. I had to rush to catch back up to Martina, she was like 30 seconds ahead (because I stopped for the water!). I pushed and pushed and got there. And when I got there… I sort of kept going… Oooops. I felt bad. But my legs wanted to move!!

Mile 12: 7:25 and Mile 13: 7:35

gretes-great-gallop-nyrr-half-marathon-central-park-2

Right before the finish. Photo Credit: Steve Mura

Point 1: 7:16 pace

I was done! average pace was 7:44. I wish it could have been a bit more even but between the hills and the stomach things, I had a hard time focusing this time around. I waited for Martina and the rest of the little 2nd loop group by the finish and we caught with a few team mates at the finish too.

gretes-great-gallop-nyrr-half-marathon-central-park-5

Young (in the middle) had a 1:34 PR. We met DURING this race a few years ago (so Sat was probably our runniversary!), and we run it together. We also run the second half of the NYC Half this year together.

Stats Time!

Finish time: 1:41:12. Average Pace: 7:44

Previous PR: 1:36:03. From: March, 2016

Age Grading: 67:12%

Overall Place: 464 of 4177

Gender Place: 69 of 2015

Age Place: 5 of 258

– NYRR Grete’s Great Gallop (13.1) race results

Training run, done. New fueling protocol tested with positive results. Mission Accomplished.

Now another 20 miler (while you all race Staten Island), then a taper, and then another Half! Can’t wait!!!!

Check out this picture from a few years ago at the same race!!

GGG-TOGETHER15

 

NYRR Hope And Possibility 4 miler – best race ever

Well, I’ve written about this race SO many times, I am sure you’re sick of it. It’s AWESOME. Take my word. Or go see the NYRR photo galleries here

From their website: more than 5,600 runners, walkers, handcyclists, and wheelchair athletes arrived in Central Park to take part in one of the most powerful events on the New York Road Runners race calendar. Many participants in today’s race were part of Achilles’ Freedom Team of Wounded Veterans, a program that provides athletic training and specialized adaptive devices, like hand-crank wheelchairs, to wounded members of the U.S. military. The long-term goal for these athletes is to complete a marathon; along the way, they hit smaller milestones, like today’s Hope & Possibility four-miler.”

anyway,you get a great idea of what race looks like in those pictures right?

My race was quite uneventful. I run there with Carolina, IT WAS SO HOT. I was ready to run back home after 1 mile… Race also starts at 9 am. I wish it started at 6! which was also hot but at least I would be back home in the shower earlier…!

NYRR Achilles hope and possibility 4 mile race Central Park (4)

gosh we were so hot, we stopped at the boathouse to throw water on ourselves!

I saw Dan and Phillip on the corral and they were going out faster than me, and I, at the point, was still so hot I was wondering if I should even “bother”. You know? Can I dial it down a bit and just take it easy? UGH. I started conservatively and decide I didn’t want to die at the end. Mile 1: 7:13. it’s funny because I NOT even once looked at my watch during the race. I just totally forgot about it. Weird, right? Christine found me going up Cat Hill and then Dan and her took off. I felt so lonely! Then luckily I saw Juan on the course!

NYRR Achilles hope and possibility 4 mile race Central Park (5) NYRR Achilles hope and possibility 4 mile race Central Park (1)

He had finished his run and was just cheering me on. So happy he was there! Mile 2: 7:01. Mile 2 is always the fastest. If I had looked at my watch I would have known there how slow I was going. Glad I didn’t look. I just tried to keep going. I felt thirsty since I started but at the water stations I just threw water in my head. It really helped. Back on the west side, and there was Juan again!

NYRR Achilles hope and possibility 4 mile race Central Park (7) NYRR Achilles hope and possibility 4 mile race Central Park (6)

He was right by Mile 3: 7:19. that’s not so bad… Mile 3 is when things go down to hell. Then I just wait a bit and by the last 800s I start to push out whatever I got left.

Mile 4: 7:03. Last few meters: 6:44 pace

well, it wasn’t a PR by a LOT. final time was 28:43 but I finished in one piece without feeling like i’d throw up. That’s a LOT in that weather!

 

NYRR Achilles hope and possibility 4 mile race Central Park (2)

Sweaty Elizabeth, Christine, and Carolina at the finish

Then Juan showed up, we had some water and walked back home. We re-did last years shot just because we totally coordinated our bras, yes on purpose.

NYRR Achilles hope and possibility 4 mile race Central Park (3)

I had given my abs an ultimatum to show up after this picture last year. They didn’t hear me AT ALL. Losers! Not like I did much about it… eeeeek!

NYRR Achilles hope and possibility 4 mile race Central Park (1)

 

Stats Time:

Finish time: 28:43 Average Pace: 7:11

Previous PR: 28:00 From: April, 2013 (UGH!!!!)

Age Grading: 69.00%

Overall Place: 372 of 5,629

Gender Place: 35 of 2,781

Age Place: 7 of 336

I was hot. Period. PS: Carolina was 3rd woman! Wow!! 

Also, let me share a few pictures from Saturday’s race, cheering at the Front Runners Pride Run 5 miler with the Dashing Whippets. Cause they’re fun.

cheering Front Runners Pride Run NYrr (2)

That misting station on the back looks amazing!

cheering Front Runners Pride Run NYrr (4) cheering Front Runners Pride Run NYrr (1)

 

 

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!!

NYRR Run for the Parks 4 miler – and the #IronStrength workout that almost killed me

This past Sunday I run another race. Yes, another race. I know, you’re sick of me telling you about another race I did, but this one I am quite perplexed about. I’ll get to it fast.

Basically it didn’t go well and I have no clue why. Other than my legs being dead from the week. But really?

The Start. It’s April. It shouldn’t be 30 degrees at the start! It was though. Luckily, I had the biggest luxury anyone can have at a race start: a gorgeous husband waiting by the corral to take my jacket at the last minute so I don’t freeze not even for a second!

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Found Courtney in the corral, a team mate I hat just met at the start corral in the NYC Half. See? I have full on jacket and stuff. it was cold. Picture Credit: my awesome husband Juan!

We tried to get our shit together about pace. And given I just had a MASSIVE PR at the NYC Half, I was almost sure I’d PR. HEY, how could I not????

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1 minute to go, I unrobe. It was COLD. but singlet was ok, 30 FREAKING DEGREES in April!

Given that most of my 4 milers are around 28:00 flat (last one was in February in 28:03 and my PR is 28:00) I just have to stay around 7:00 pace and go under it on the last mile.

I get moving and I try to not take off too fast. Mile 1 has a huge climb so you have to be careful. Mile 1 was 7:10. This was amazing, so fast. HM, do I smell a PR?

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Courtney and I, cruising. Picture Credit: my awesome husband Juan!

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Yes, that IS a cookie monster hat. plus some cool new tights from sweatstyle, and new arm warmers that I got as a gift from the Runners Clinic. Picture Credit: my awesome husband Juan!

I keep at it, not letting it go for 1 second. Mile 2: 6:59. WHAT. wow. Great. For some reason, this didn’t scare me as it would have any other day. I then saw Carolina and Christine cheering, yey, at the top of the reservoir!

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Why so green? Because its the Run For The Parks!!!! Duh Picture Credit: Carolina

Mile 3 is when things always fall apart and I end up with a 7:40 mile or something ridiculous. I told myself to take this like a 5K and not let go. Bring it in, not one second of slow, don’t even think about it. I don’t think I’ve ever pushed so hard at a small race (and WHY?). Mile 3 was 7:17, which is quite ok, given what I usually do here. But really, that’s all I had. And I get to see Juan on the road!

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he practiced this shot with that background. Can you tell? Picture Credit: my awesome husband Juan!

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PAIN PAIN PAIN!

I did my best to hold on the last Mile. But, there was no kick. nothing. My legs were lead. Mile 4: 6:46. A disappointing 28:13, which is the slowest I’ve run the 4 miler in a few years. Annoying. And WHY?

WHY?????

well, let me back up because this is ALL I could think about. 4 days before, Wednesday, I did something stooopid. Cross training. Yes, me, don’t judge me.

obama-upset

we all make mistakes, “APPARENTLY”

So, yes, I admit it. I cross-trained!

There was this “IronStrength” workout in the park, quite convenient for me, at 6:30 am which is also perfect. I had heard about this workout, and Dr Jordan Metzl has a DVD and book with these workouts… so I figure there’be no harm in checking it out.

OMG

WHAT A MISTAKE

Workout was SO SO SO SO SO SO SO HARD. I must have done about 60% of it and I was barely able to walk that same day. The next day, I looked like in 2008, when I did my first marathon: going down the stairs backwards, yelling when sitting at the toilet, all that CRAZY stuff. OUCHIE.

Saturday, I remember I was coaching and I could barely move (STILL) to show the running drills.

So, maybe it was that?

This is a picture of the workout I took from Dr Metzler’s Instagram… It looks normal but if I told you what he made us do, you’d just cry.

2016-04-06 16.31.40

complete torture. EVIL. Going back next week. If you want to suffer, show up next week or get the DVD. I DARE YOU.

anyway, I almost forgot to wrap up the race…

Stats Time:

Finish time: 28:12 Average Pace: 7:03

Previous PR: 28:00 From: April, 2013 (UGH!!!!)

Age Grading: 70.27% 

Overall Place: 535 of 6922

Gender Place: 39 of 3426

Age Place: 4 of 433

oh well, we can’t win them all. Still a race that gets me over 70% AG works ok…

 

 

what did you race this weekend? how did it go???