SATURDAY, JULY 19, 2008

RUN TO PARK 4 MILE RACE

Sorry this is so late, with company this weekend, dealing with the kids, and having computer problems (I keep losing my internet:( Not sure if it is the heat, but we are losing the internet and our phones constantly for the past 4-5 days. ARGHHHHH!!!! Thank God for cell phones. LOL

Well, Saturday was my 7th race this year. It was HOT. And I was still feeling some ill effects of my left calf from the previous weekends 10K race, but nothing too bad. Did the same pre race rituals I usually do, met my brother at 6am, and we were in NYC by 6:20a.m. Driving up Madison Avenue, I saw a bunch of people waiting in a line, and I realized it was for the Apple store on 5th Avenue. People were already lined up around the block for the iphone, and it was only 6:20am, and the store wasn't due to open till 9am. No wonder hubby and I don't have our phones yet. We're not willing to wait on line, and as they say, patience is a virtue. LOL

Anyway, we got up to the race with plenty of time. We could already feel the humidity at this hour:( and we still had 2 hours till race time. We met up with our group, and got over to the corrale with about 15 minutes to spare. Again, we lined up a little toward the front, but my brother tweaked his back the day before, and with this humidity, we decided we'd just run it. Yeah right, that lasted about 10 seconds. LOL I was feeling good while running, but the heat was starting to take it's toll. At each water stop I stopped and drank and poured water over my head. I didn't lolly gag around like I did last race, and got right back in there pretty quickly. I thought while I was doing this, it's probably not the smartest thing to do (but I've been told I'm not always the smartest one in the bunch), but this was the 4Mile course I PR'd in on Mother's Day with an 8:22 pace. Just wish the weather wasn't so hot. But I hit the 3 mile marker right at 25:00, so I was on pace for an 8:20 per mile. The only thing was, I was now HOT, and I walked from the hose to the water station to the 3 mile marker, not sure how long it took, but it was about 200 yards. But I needed this walk. At this point my left calf was throbbing/cramping. But when I hit the 3 mile mark and saw that I did it in 25:00, an 8:20 pace so far, I said, damn I can do this. So I took off again. I felt strong and I tried to keep the pace up, but I was fading. I then saw the last turn to the finish and I took off. I finished as strong as I could and I finished in 33:38, an 8:24 pace. So no PR this time, but I am so happy. It was HOT, I had my menstral friend (first time during a race btw), and my left calf hurt.

Run for Central Park 4 Miler
Distance: 4.0 Miles

Date/Time: July 19, 2008, 8:30 am

Location: Central Park, NYC

Weather: 79 deg., 65% humidity, hazy.
The official stats from the website:http://web2.nyrrc.org/cgi-bin/htmlos.exe/23138.1.532047486800001318
Bib # 3140

Gender/age: F43
Distance (miles): 4.0
Finish Time: 33:38
Pace Time: 8:24
Overall Place: 1678 (out of 4.609 people)
Gender Place: 424 (out of 2,281)
Age Place: 43rd (out of 239 women ages 40-44)
AG Time: 31:44

AG Gender place: 373
Age-Graded%: 60.5%

My mile splits were as follows:

Mile 1: 8:35 156bpm Cardiac Drift: 172

Mile 2: 7:55 166bpm Cardiac Drift: 173
Mile 3: 9:03 167bpm Cardiac Drift: 176 because I walked the last 200 yrds:(
Mile 4: 8:04 168bpm Cardiac Drift: 181

Overall, I am extremely pleased with my results. It is silly for me to think that I could have run this race without walking. It was so hot out there!! Now I am getting ready to watch/run with my hubby in his first 5K race ever, one week from today. I know you are going to do awesome. I can not wait to be there with you at the finish line:)

MOTHER'S DAY 4M RACE DETAILS

NYJL 4M Mother's Day

Distance: 4.0 Miles
Date/Time: May 11, 2008, 8:00 am
Location: Central Park, NYC
Weather: 50 deg., 80% humidity, wind 7 mph.

The official stats from the website:http://web2.nyrrc.org/cgi-bin/htmlos.exe/20152.1.590694296000014991

Bib # 5053
Gender/age: F43

Distance (miles): 4.0

Finish Time: 33:29

Pace Time: 8:22

Overall Place: 1090 (out of 3,319 people)

Gender Place: 263 (out of 1,756)

Age Place: 30th (out of 213 women ages 40-44)

AG Time: 31:36 (don't know what this means??)
AG Gender place: 228

Age-Graded%: 60.8%

Fantastic race. Weather could not have been better. 50 degrees, blue skies and sunny. Woke at 4:30 am, had my oatmeal and banana, and hopped in the car and met Johnny at about 6am and we drove into NYC together. This time I drove. We arrived around 6:30 (race started at 8am). We found a perfect parking spot (FREE), and walked into the Park, and got our bibs and t-shirts. Yeah, my bib reflected the faster corral time of 8:35 pace. I was VERY excited. I was really looking forward to running this race with no cluster/jam at the start:) It was just great. Weather was perfect. Hit the porto potties, stretched, and then met up with John B., Ronnie & Billy (his wife Liz was there again to cheer us on:) Tommy L was supposed to run it, but he was home sick with a fever. We missed you bro and can't wait to have you out there with us next time!!

We got ourselves over to the start about 15 minutes early this time, and got ourselves to the front of the corral. It was awesome. The race started and we were off. There was no congestion at all this time:) I hit the first mile marker at 8:30, my heartrate was beating and I was huffing and puffing. I was a little concerned I went out too fast and wouldn't be able to finish, or hit my goal time of 33:30. I set my Garmin's Virtual Partner (a.k.a. George) to finish the race in 33:30. This first mile had a hill in it and this time I felt it and thought I was going to die. My heartrate even hit 199 (or at least that is what my Garmin said. Not sure if it was a spike, but man I was feeling it, so I tend to think I finally hit my MAX:) I settled in and continued on.

My mile splits were as follows:

Mile 1 - 8:30 pace AVG HR: 175 Cardiac Drift: 199 bpm (which I think is my new MAX)
Mile 2 - 8:28 pace AVG HR: 166 Cardiac Drift: 172bpm
Mile 3 - 8:17 pace AVG HR: 170 Cardiac Drift: 175bpm
Mile 4 - 8:14 pace AVG HR: 171 Cardiac Drift: 180bpm

AVG HR 170 - MAX HR 199

So, once again I am thrilled!! I used my Garmin's Vertual Partner (a.k.a. George) during the race for the first time. Set it to beat 33:30, and beat it by 1 second. LOL, boy what a great motivator, but I still need to figure out how to see the different menus, ie: HR, pace, zones, etc more comfortably. I ended up just looking at the race part to make sure I was ahead and just ran. Though that was great. It was strange not seeing the data during the race. Ok, I'm a data geek, and though it felt wierd, I did just run this race, and I beat my previous race time (34:21), I crossed the finish line today in 33:29, with an average pace of 8:22. So, I got a PR and my training is going as planned:)!!!!! I love how my first 3 races have been on the identical 4Mile course. I have been able to improve each race:)

After the race I had a little charlie horse in my left hamstring, but was able to stretch it out for the car ride home thank goodness. Once home I jumped in my first ice bath (Brrrrr....), and though it was cold, it felt GREAT!!!! Next race is in 6 days, the Healthy Kidney 10K. Haven't run that distance in 2 1/2 years, so should be interesting, but so far the racing is going as planned. Not sure what I will do this week for training. I will have to evaluate it day by day, based on how I am feeling. But so far today I feel awesome, no real aches and pains.

But the plan right now is:

Monday - Off

Tuesday - Very easy 3-4 miles

Wednesday - Off

Thursday - Very easy 3-4 miles

Friday - Off

Saturday - race day

ADIDAS RUN RACE DETAILS

Adidas Run for the Parks 4M

List by Runner Number: 7106
Distance: 4.0 Miles

Date/Time: April 20, 2008, 9:00 am

Location: Central Park, NYC

Weather: 50 deg., 89% humidity, wind 12 mph.

The official stats from the website:
http://web2.nyrrc.org/cgi-bin/htmlos.exe/88119.1.455232093200019315

Bib # 7106

Gender/age: F43
Distance (miles): 4.0
Finish Time: 34:21
Pace Time: 8:35
Overall Place: 2726
Gender Place: 763
Age Place: 62

AG Time: 32:25 (don't know what this means??)

AG Gender place: 567

Age-Graded%: 59.3%

Well, I woke up around 5am, had my pre race meal of oatmeal and a banana. Got ready, and met my brother John at the train station, as we had decided to take public transportation into the race this time, as the Pope was in town. Travel into the race went without a hitch, and we were picking up our bibs by 8:20ish. Met up with Tom and John B.

We got ourselves ready and went over to the start. This race was the first one where there was a coral start. Because my race time from last race was a 9:48 pace, the computer PUT me in the 9:48 corral for this race:( So, since I couldn't move forward, everyone moved back to my coral to start the race. Thank you guys, but if I can't get my pace changed for the next race, please start where you were assigned, because I know we all came in about a minute slower than we should have because of the crowd, and very slow start. But I will do my best to get the pace changed to reflect more of what I can do.

Anyway, on to the race. It was awesome. My goal was to finish in 34:00, and to really keep pace with John B., or be in sight of him the whole way. John B. was hoping he would beat the 8min mile, not that I could do that, but wanted to be able to see him to make me run faster:) He met his goal, crossing the finish line at a 7:54 pace. Way to go John B.!!! We started out, and it was crowded and slow. I followed John B., and we zig zagged our way through. I felt good, pace was all over the place, from as slow as 11:00 at one point and as fast as 7:00 at one point. Not the best way to start out, but it was crowded. I felt good. I was with John B. till about the .5 mark, then we got separated. I could still see him as I approached the 1 mile mark, but after that he was gone in the crowd, so I ran the race by my garmin, and picked people to follow along the race. That was fun. I passed lots of people, and really had a fun race. At the mile mark, I took off, was weaving in and out of people, and just focusing and concentrating on keeping my HR effort up and my pace up. I was really pleased.

Mile 1 - 8:50 pace HR 165 - 183 bpm

Mile 2 - 8:20 pace HR 169 - 175bpm

Mile 3 - 8:45 pace HR 172 - 176bpm

Mile 4 - 7:50 pace HR 172 - 181bpm

370ft - :36sec HR 180 - 183bpm

So, I didn't beat my goal of 34:00, but I came damn close (34:21), and a heck of a lot faster than my previous time (of 39:19) on the exact same course!!!!!!!!!!!!! YEAH!!!!!!!!!

I am so thrilled. I knew I could do better. I wasn't sure I could do the 7:30 - 8:00 minute pace that my training was indicating on paper, that I could do, but I just knew I could do better. I was very focused this race to run by effort, and I made sure my HR stayed up and my pace was quicker. I believe last race, my HR stayed between 151 - 169 or so, this time it was between 165 and 183 the whole time!!! I ran the whole race at 85% - 90% HR. something I have never done before, and it felt GREAT!! Now, I know how to continue to train, and how to run my races. I can not wait till my next race on Mother's Day. It's another 4 mile race, so hoping the course will be the same again, and I can really see if I can improve, 'just a little'. A MONSTER HAS BEEN CREATED:)

Oh, and I forgot to say, I feel pretty good today. Not that sore at all, but my muscles are tightening up a little while I type on the computer today. But I had to track my friend Bruce, who was running the Boston Marathon today, and he did great!!! Can't wait to read his report. Again, Thanks Bruce and Allen for all the training tips you provided to me. You both have taught me SO much. I am now a RUNNER!!!

I hope to have some pics as soon as they are posted on the website. That is, if the photographers got a picture of me:)

OMG, the race was just AMAZING!!! My calf was not an issue at all, and I did better than I thought I was going to do. My goal was to beat a 10minute mile, and I DID!!!!!!!!!!! crossed the finish line at 39:14; a 9:48 mile! YEAHHHHH I was soooo excited I forgot to turn off/end my nike+ so that info isn't quite accurate. Though the extra mileage can't hurt for the Tinkoff 200 Challenge:) LOL

My splits were as follows:

Mile 1 = 10:08 AVG HR 156 MAX HR 171

Mile 2 = 9:35 AVG HR 161 MAX HR 167

Mile 3 = 10:09 (only because I stopped, briefly, for water) AVG HR 166 MAX HR 174

Mile 4 = 9:22 AVG HR 169 MAX HR 180

I'm rushing to get to the St. Patrick's Day parade in my town, as my little one is a Brownie and is marching. But I wanted to get this posted quickly, will come back on later and write about the awesome experience!! I can not explain how HAPPY I am!!!

Well, parade was great. Rebecca walked with her Brownie troop about 3 miles. Not too shabby for a 7 year old!! Maybe she'll be running a race with me some day!!

Well, back to my race. I met John at 6:45, we drove into NYC, got there by 7:30, hung out in the car cause it was COOOOLLLLLDDDDD!! Got our bibs, used the porto potty, and I have to tell you, it was nice. I was the first one in there and it was CLEAN!!! LOL Then we went back to the car to hang and warm up until about 8:30ish and then made our way to meet another John B., and make our way to the start. We lined up at the 10 minute marker (corral), and waited for the gun to go. Probably took about 5 minutes to cross the start. Then we were off. The first mile went up a hill (called cat hill), I was joking with John B. when he told me this was the hill. I said you have to be kidding. You should train with me in Centerport. THOSE ARE HILLS. So it was nice to know that the hills in Central Park were like nothing:)

We paced ourselves for a 10min mile as not to go out too fast. At the one mile John B. (who runs faster than me and my brother John) went on ahead, and Johnny and I stayed together till the end. It was great. I ended up over dressing a little because waiting for the race to begin was SOOO cold. But it wasn't that bad. I didn't get overly hot, but I was warm. But it didn't seem to affect my running. I was still able to push it. It was fun, pretty much the whole way were were passing people.

And thankfully my right calf didn't bother me. I could feel it, but it never was an issue. We passed the first water station at Mile 2 and continued on. Then at Mile 3 (next water station), I said want to get a drink and John said sure, and we stopped (briefly) for water. I was concerned that if I stopped my calf would tighten up, so I jogged slowly while trying to drink. LOL thankfully I didn't choke. LOL Then we were back on stride and I really felt great, so I pushed it for a bit. I then could feel my calf, so I slowed it down, cause we still have about a half mile to go. With probably 300 meters to go, I gunned it and sprinted in to the finish. It was awesome. I was passing people. Felt good.

So, eventhough I gunned it at the end, the highest I saw my HR was 180. I wasn't completely spent. Felt like I could have gone further, so I doubt 180 is my max. Too bad there wasn't a hill at the end. LOL

All in all it was a wonderful experience and race. I can not wait for the next one on April 20th!!! I am hooked. I will definitely run a few more races, then my original planned 9 races. That is, once the weather gets warmer. LOL

So, I set a goal to beat the 10 minute per mile mark, and I did it!! One race down, many more to go!!!

the official report on the race from nyrr.org http://web2.nyrrc.org/cgi-bin/htmlos.exe/6031.1.625142368800012997