runningandthecity

Race runs from East 80th Street to East 60th Street, use the street numbers to measure your effort. There’s also quarter mile signage on the course. If you are local and can get a dry run there (on the west/right sidewalk) that can really help. 

Part 1 –  Start/Downhill

The first 400 meters is downhill. Do not sprint out of control like everyone around you will do, resist the adrenaline rush, you still have a long way to go. Think of an 800 meter effort. I promise you everyone is going too fast.

Part 2 –  Climb

The second 400 is uphill. It is a gentle climb, breathe through it. Shorten your stride, set the autopilot and just go up.

Get to the top with your wits on without wasting a second of energy. Stay relaxed and let the momentum carry you. You’ll start passing all your buddies who went out too fast.

Part 3 –  Sprint to the finish

The second half of the race is downhill and at the halfway point you start seeing the finish line… don’t start sprinting, you still have a long way to go. I know I said this 50 times by now, just burn that in your brain.

You’ll also see the clock for a long time and think you’re running an insane time. Ignore it. Focus on slowly increasing your effort block by block. And use your arms.

The final stretch is flat so work on building to a maximum sprint. You can use the street numbers as a guide as to what’s left. 

When you get to the 1500 meters sign, you have 109 meters to go (roughly, 0.7 of a mile), so BB8, punch it!

And run through the finish line, don’t waste that final second. 

Post race

You might feel like puking. 

You might have a dry cough (runners asthma) for a couple of days. 

Questions?