NYRR Washington Heights Salsa, Blues and Shamrock 5K - Recap

I've been forgetting to write recaps lately but I just happened to fold my shirt from this race and figured no time better than the present!

I have never run this race for a couple of reasons - it is pretty far from me, which makes it inconvenient to travel to - especially for a 5K and it is a notoriously hilly course - which also doesn't make for a great 5K. 

This year however, I am running for a team, Quicksilver Striders and this was the first points race of the year for NYRR so, obligations drove me to it!

I literally didn't have expectations. In fact the day before I took a bootcamp class and then ran 10.5 miles - so was thinking it would be painful. 

The morning was so so cold. So cold that I wore pants. Not quite sure who I am. Since I didn't have plans of "racing" I didn't warm up either (sorry coach!). My warmup was a half assed jog to my coral. 

My pace with NYRR (8:26) put me in coral F which would prove to be frustrating for a 5K but a bit of a blessing. 

The race began in waves which meant more cold waiting; and when we finally crossed the start I found myself having to weave and try to run to the outside to try and actually run. 

I haven't been running with my Garmin much but did throw it on for this race. I felt pretty good and thought I was running in the low 8's but honestly wasn't paying much attention and just tried to get to that sustainable hard 5K pace. 

I was consistently passing people the ENTIRE race which was a first for me. I felt really strong and with the hills was trying to make sure that I didn't kill myself too early on. 

The good thing about an out and back course like this is that you know exactly what is waiting for you when you turn around - so I made a mental note of that lovely down hill early on that we would be going back up it.

At the turn around I looked down at my watch and realized I might be running myself to a PR. Not going to lie, I was now motivated times 10 to keep up the pace. I kept on passing people and then the final hill came. It definitely slowed me down but at the same time I knew there was a downhill to the finish. 

As we crested the hill I just focused on making sure my breathing was under control and then gunned it again. I passed my coach about .5 from the finish and was able to yell out a greeting and was now motivated to move my legs as quick as possible. 

I crossed the finish line amazed, PR city! 

Garmin stats: 8:05, 7:37, 7:36, 6:54 (<--kick!)

I'm not going to lie, I was shocked. This is NOT a PR course. I was not rested. Technically my legs were shot. But I did it! AND with a negative split (not sure if I have ever negative split a 5K before).

That first slow mile was perhaps a blessing that held me back from going out too fast but I am thinking give me a flat course, smaller crowd and I can probably shave at least 30 seconds off of it. Coach said after that I looked really in control (and I felt it as well towards the end) and thinks I can run a 23 flat... I am not saying no but that's fast!

I still have shock as a former fat girl - and still not lean - that my 160ish pound body can run that fast. Breaking the 8 min/mile barrier has been HUGE for me, both mentally and physically. 

I do feel like I continually prove to myself that I know my body and what training works for me. I don't do mile repeats, specific intervals etc. I find the more structured I make training the worse off my results and the more in my head I am. That is not to say I do not do work, I just run by feel. My favorite hard workouts are long tempos (7-8 mile runs with 5ish at tempo) and fartlek runs. 

Also bootcamp. 2 -3 hours of bootcamp a week consistently for about 6 months now have paid HUGE dividends. The strength I felt going uphill made me thank all the trainers in my head during the race! 

I would be lying if I said I didn't plug in the results to see what they translate to for a half marathon (1:51 and my PR is 1:53). While I am 100% not in shape enough for a PR half - that does make me think that I shouldn't discount the idea of running a fast one this spring. If I can get back to 1:55 for spring to bounce off of I will keep my eyes on it for the fall! 

But then again, who knows. If the stars align and I have a good day, anything can happen!

Oh AND new NYRR pace, 8:09!! Woo hoo!

Fort Totten Trot - 5K - 22:39 ***

I decided to race a 5K this weekend a couple weeks out from my half to get an idea of where my speed was at. For me, I do some of my best work in races. I am pretty competitive and will often push myself harder in a race environment than I will during a speed workout. 

I was coming into the race not exactly rested. I did a tough bootcamp the day before and an 8.6 mile long tempo the day before that. Also the course is very hilly it is in the army base at Fort Totten. I ran the 5K the year before – plus it was where my July ultra was. It is a lot of up and down. This year they changed the course and race timers and had it USATF certified (or so they said…).

I was able to get in 3.5 miles to warm up prior – the race was in my town so I planned to sandwich it into my long run. My legs didn’t feel great on the run so knew it was going to be a hard day. 

It is on the small side, and would only be timed by gun time so I lined up near the front. My goal was 100% to PR – which meant going under 25 mins. 

The race took off to an immediate down hill. I went entirely too fast down it which you know is the way to go in a 5K, trash the legs immediately! It was followed but a longer up hill and then another downhill until we got to the flat path way to the water front. 

Within a mile, honestly even less, my legs were completely shot. 

My motivation? A young girl, probably 9-10 who was keeping pace. 

There was a cone turn which killed any momentum (I think I audibly groaned as we went around) at about 1.5 miles. I knew that would be the only way to turn but it still sucks. 

Then we went back into the Fort and it was uphill for about .5 miles. 

Totally over the race at this point. I knew I was fading but just tried to keep moving and powering my arms. 

Finally got a bit of reprieve with some flat, a short slightly downhill slope and then a turn and uphill before flat to the finish. 

My goal was to not let a woman who I eyed as about my age pass me. And mission accomplish, by maybe a second. 

I love this pic of us all coming into the finish. The man was coaching his daughter in (and running our pace like it was a walk in the park)! 

I saw the time on the clock and was immediately in shock. Then I also realized I hadn’t heard my watch beep for mile 3. 

The result – all of us showing that the course was just shy of 3 miles. 

Considering my goal was to come in under 25 minutes and I came in at 22:39 – totally bummed. Especially considering they said it was certified. I don’t know who bungled that up but it is really disappointing. 

All things going I would have come in 23:xx which would have been a massive PR. I left it out there. I was completely done at the end.

But, this was the first time a race course has been really under for me. 

I did get a 3rd place AG so that was nice (although I won it last year with a MUCH slower time!). 

Goal now is to find another 5K – that is flat because that was really punishing! 

Who else has dealt with this? I was proud of my time and posted my official results and felt a bit guilty like I needed a disclaimer – but end of the day it’s not my fault about the course but, I am not using this as my PR I don’t feel that is justified.

Team Daniel Running for Recovery from Mental Illness 5K Recap

Another weekend, another race! Fall has been pretty busy! 

I am really a fan of seeking out these local races and this past weekend was no exception. 

I took a ride into Long Island to run this one. Port Washington. Home to North Shore Animal League. I'm lucky I didn't return home with a puppy. 

It seemed perfect logistically - the start was about 2.5 miles from the train station which I figured would serve as a good warm up and cool down and also get my mileage up to double as a long run. 

Things I didn't count on, waking up to a very upset stomach (the sad cause: overeating a ton of broccoli the two days prior) and some sore legs thanks to running around Central Park on Saturday morning with my CCFA team training. 

I got myself out the door though and figured whatever happened happened. 

Other things I did not expect was that the run to the race would be hilly. My body was not happy at the start. But at least it was a GORGEOUS fall morning. 

I got there about 15 minutes before go time which was just enough to hit the bathroom and get to the start line. 

Other things to note - the start did not run over a mat - which means gun time is your actual time. 

With a few remarks they counted down from a minute and we were off. 

This was another 2 loop course. I started running and just tried to get in a decent groove. I actually forgot to turn on my music while I was running I was trying to focus on my breathing (and eventually not dying). 

First mile clicked off in 8:07.

I was not feeling good. As I finished the first loop I felt my stomach start to get really angry and so I dialed it back a little. Also the guy I was following and pacing off of went out too fast and realized he was fading so had to pass him to not get caught up in his slowing down. 

Mile 2 in 8:18.

Now came a woman who looked a little older than me but was trying to pass me. 

Bring on my competitiveness. I was NOT about to let her out race me at the end so I was in beat her mode. 

And basically survival once I hit the 2.5 mile mark. 

Mile 3 in 8:03.

The end seemed interminable - goodness I just wanted to race to end and would not like to see any photographic evidence of me pushing to the end. 

Finished the last bit at 7:24. 

I don't have official times and they are not posted so for now it is going by my Garmin time.

3.12 miles / 25:19 

WHICH is good enough for a PR! (Previous 25:27 so unless I royally fucked up I got it).

And also for a 2nd place AG win. 

Very happy with how this went. I was not feeling good by any means and it was nice to be able to push it for that second half. To PR when I was having stomach issues and also my legs felt like lead is a good feeling. I feel like I am doing something right in my training and really progressing. I have my eyes on another 5K in a couple weeks I would love to get under 25 minutes!

Oh and other things that didn't suck, winning a $100 Steve Madden gift card in the raffle. 

Overall a great day of racing for a great cause. I will definitely be back to do this race again.