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.

Run for the Parks 4M Recap

Let me just start with work is getting in the way of my social media use. My network officially shut down Tuesday (I still have a job though for 3 months as we decommission the US offices) and it is BUSY. How do people spend time on social media that work full time?!?! I literally have not opened Instagram all week. 

Anyways enough of that. Figure a quick race recap is in order since I ran myself a new 4 mile PR on Sunday! 

I signed up to run this race purely for the fact that my NYRR pace was a 10:07 or something with the new system taken from my miserable 2015 NYCM that I ran with a stress fracture and Crohn’s flare. I do not run NYRR races much anymore because I don’t like paying to run in Central Park (especially those prices) and they are always crowded. But the new pace on file made me mad and I wanted to redeem myself. 

Insert Sunday, race morning I get my period (sorry TMI) and my stomach hurts, it is freezing and I am so NOT in the mood to race. 

Central Park was pretty though! 

Anyways I meet Beth and her coworker Eric there and they jump into my corral, J, since I refuse to try and push forward, hashtag am unable to be dishonest. As we are waiting I was just very blah about trying to race, my legs were numb from the cold!

About 17 minutes after the first people started we were FINALLY off. 

I immediately take off around the outside knowing I will have to weave this whole race. I don’t know what it is but something about crossing that mat puts me into competitive mode even when not feeling it. 

Anyways I knew I was off and getting into a good groove.

Mile 1 including Cat Hill done: 8:09

I see that split and that I am under PR pace and that motivates me. 

Mile 2: 7:58

I almost jumped for joy when I saw that. First time in a race splitting under 8! I knew we were coming to the rolling hills so I was glad to have banked some time. 

Mile 3: 8:29

Ugh those hills. That is all. I gave it my best and rode the pain of pushing. 

I took advantage of the downhills as much as possible and it paid off.

Mile 4: 7:51 (!!)

And just like that BOOM. 45 second PR. 32:47

I would like to note that I ran 4.05 by my Garmin (obviously I was weaving and passing people the entire race starting so far back) and that .05 was 6:29 pace! Hello legs, speedier than I thought capable.

Overall, thrilled. A week post half marathon, and PR’ing. My running is improving, I feel like I am doing everything right with my training. I also have gotten very good at pushing during races. My motto with races is just to go for it. Worst case, I blow up and slow down. But if you don’t try you will never know. Stop letting what your watch pace says effect what your body is telling you to do. 

AND a lovely new NYRR pace. Mission accomplished!

Spring Fling 10K Recap

Another week, another race! 

I had this on my radar but it was the post half marathon euphoria that sealed the deal for registering. 

I spent the week between the half and this race running easy. I did run 4 times Monday through Thursday and took Friday as my rest day per normal. All of my runs were very easy - 10+ mile pace with some added pick ups one of the days just to get some turnover. 

I was up super late (for me) Thursday and Friday because, March Madness, and when I woke on Saturday I questioned why on earth I signed up.

My PR was set on the same course in November with a time of 53:52 8:48/mile pace - I knew on a good day yes I could beat that but just wasn't motivated - and had run a half 7 days prior. 

I decided this time around to take my medication that helps with my stomach spasms. So I took that then ate a honey stinger waffle before I left. I had a solid 2.5 hours before the race and decided since I didn't know what to expect that it was as good a time as any to test it out!

To tell just how not committed to "race" I was - I wore leggings. I do NOT race in tights, I wear shorts and a tank even when it is 30 out. (I would later regret them as they were falling down part of the race).

 I was greeted at Roosevelt Island by some brisk but lovely race weather. 

I had about 45 minutes to spare so I got my bib and used the bathrooms without waiting. I then basically sat hanging out until about 10 minutes before when I pinned my bib, dropped my bag, and went to the start line. (again, I love how these are not the NYRR production). 

I tried to get in the middle of the pack but people are ridiculous about where they line up. The girl next to me had never run 6 miles before. Really? then MOVE BACK. Ugh. I don't want to be the jackass lining up aggressively but it gets old that slower folks move up when not corralled. 

A couple minutes after 9:30 we were off! I had my garmin but when I run/race lately I have gotten extremely good at not paying attention to it. I was dodging people to get in a groove for the first 1.5 miles or so. When I looked down at my Mile 2 split I realized I was below my PR pace and feeling good. I decided to go for it. Worst case, I blow up and slow down but would regret not taking the opportunity. 

The course is two loops which I like. I try to get into a steady pace the first 5K and then drop it for the second. I finished the first feeling good and started to try to get more aggressive on the pace. I was passing people and happy as can be. I also had my headphones in but should note I never turned on my music.  

I have come to love that race feeling, embracing that comfortably hard run and knowing I am RACING, pushing myself. By mile 4 I was starting to feel the effort. I let myself ease off for several seconds at a time but kept telling myself less than 20 minutes left, keep it up! I also realized if I kept at the pace I was going to PR which motivated me.

Pain train definitely started at mile 5. I was just seriously focused on the end at this point. 

The unfortunate part of this course is I always overrun. Last time by .2 and this time turned out by .14 - there are a lot of turns and such which makes it harder so my garmin was beeping well before the mile markers that second loop which didn't really help my wanting to be done. 

The final .2 involves a 180 degree turn around a cone then an uphill I was dying to be done! 

And then FINISHED. With a 1:20 PR.

Not to sound braggy but I am SO proud of myself and how I have finally gotten back to running well. And faster than ever! On not really recovered legs and dealing with a lot of health issues I am setting new PR's. 

Here are my garmin splits: 8:41, 8:16, 8:22, 8:03, 8:11, 8:14, 8:06

The mile 1 pisses me off (because of the slower runners that started up front) but I will just look at it as holding me back from blowing up. My mile 4 was close to being sub 8! I really had no idea how fast I was running. I was just trying to be below an 8:40 pace.

And negative split the crap out of that - a 16 second per mile drop from lap 1 to lap 2. Just how I wanted it.   

My training has been so consistent, and I've overcome my fear when racing of playing it safe. I cannot do anything about my stomach issues for the most part; I will deal with Crohn's the rest of my life but my mental game has gotten very strong which makes me happy. 

Excited to see what the rest of 2016 brings me! 

Oakley Mini 10K: Recap

I don't think that I have ever prayed so hard for rain on the weekend as I was on Friday night. 

I legit did not feel like running this race.

For some reason all Friday my stomach was just OFF. I was bloated and it was rumbly and the last thing on my mind was trying to race a 10K - potentially in the rain, in Central Park, on Saturday morning.

I didn't pick up my number ahead of time and left things with my friend who was driving in that she would text me in the morning and I would let her know if I was in or not.

Insert Saturday morning wake up. To birds chirping and sunshine. I actually cursed a little bit. I couldn't say no. I was not feeling that fantastic but couldn't justify not going in...especially when I knew I would run at some point regardless Saturday.  Mine as well be in a race I had paid for and worked towards 9 + 1.

And do it in neon style. 

Obviously. 

Sigh. If not excited to run at least get excited for a new outfit! Pretty much story of my life. New outfits get me out of bed in the morning. My body thanks me, my bank account hates me.

Can I get an amen for driving in versus public transportation from Hoboken? I was picked up around 6:40 and we were in in 20 minutes, with numbers picked up and gear checked bathroom done by 7:30. I have never had so much leisure time before a race.
My stomach still didn't feel great so I hung near the bathrooms as long as I could before making our way to the starting line about 10 minutes before we were to be off.
All I can say is WOW. This race was BIG.

View in the front.

View from behind. And let's just say I was happy to be in a front corral! Holy women.

After announcing the elites and a such, 8:00am and we were off!

Originally I had totally planned to race this sh*t out of this. Off the bat I knew that I would push but it wasn't going to be pretty. 

My stomach was iffy and my right calf was so so tight.

I just choose to start at a pace that was sustainable, but be able to push. Not crash and burn. 

Mile 1: 8:57

It was so cool starting this race in the street instead of in the park. Last year I started this race solo since I was in the bathroom for the gun to go off, so I was all sorts of disoriented beginning. I literally ran solo until at least mile 1.5 last year! This year I was just focusing on trying to get in a groove and enjoying the spectators.

Mile 2: 8:44

Stomach was hurting and so was my calf but this was feeling like a good pace. We were into the park now and seeing Jen was a huge burst of energy!!!! So nice to see a familiar face out there cheering! I was also already sweating buckets. WTF. Also I remembered yet again just how much I hate running the park this way. Give me Harlem hill any day. At least it ends. Making your way up the west side just seems interminable. 

Mile 3: 9:06

The hills were really killing my calf. And also my right glute. It felt like a pulling sensation. Not good. I made the executive decision to walk some of the bigger portions of hill. A quick walk was better than running for absolutely no reason and potentially hurting for real. Whether just tight or what I wasn't about to risk it. Also insert me almost killing a woman. I was walking and she with a lot of pep goes "you are almost there it will all be downhill from here!". 
Okay I love the encouragement but has she ever run Central Park before...I just smiled like oh yes why thanks for the guidance. Yippee no more hills after 2.5 miles! Moron. 

Mile 4: 9:35

There was a bit of walking and a bit of thirst. But while I was okay with walking uphills, I didn't feel like stopping for a bathroom...and was pretty sure that water would have me running for one. I was actually scared for a bit with the running because it was really hurting. 

Mile 5: 9:36

Well at least my walking inserts were pretty steady. I was actually walking and stretching out my calf. SO gosh darn tight. This race was really putting forth a solid argument for stretching and foam rolling, I will tell you that. I got a little infusion of pep seeing my friends boyfriend - who was running a loop going in the opposite direction. He yelled out for me I got wayyyy excited. I love people cheering!!

Mile 6: 8:51

All I have to say is I was FINALLY warmed up. And now was at the point of wanting to run forever. And was trying to keep my pace down. My legs were tired but they also felt ready to run. Only took them the whole race. Way to show up guys. 

Mile 7: 8:07 

I was just gunning for the finish at this point. I saw I was going to PR (and couldn't really do the mental math until mile 6 to be honest) and wanted to just bust it out and finish strong. I was pretty surprised I was taking a decent chunk of time - over a minute - off even with the walking and stretching and hills (last PR was from a flat course a month ago).

Official time: 57:08

 
Overall, not too bad. And I didn't over run the course THAT bad! I had wanted to PR and based on it all should be running a 10K way faster, but the cards didn't all fall in line for this race between not feeling well and the soreness but fitness is improving even on tired not so recovered legs (I may or may not have run all week including 7 miles on Thursday...and a squat day Friday...typical). I swear I can see myself busting out a few minutes faster under more "ideal" conditions. 

The next 10K up is Queens. It was 80+ at the start last year and my slowest per mile race pretty much ever - but if it isn't deadly I will probably see what I can do! So I have a month to work on this. 

I was happy I went in for this and didn't bail I would have been really sad had I skipped out. It was absolutely gorgeous in the park on Saturday and the race is a lot of fun. 

Also, I need to figure out how to "race" a 10K. I think it is going to involve an actual "warm up" and not just going into the race cold. But it really is a distance that is lost on me strategy wise.

Any insight on this would be more than helpful. 

Did you race this weekend? How did it go? Turned out to be such a lovely weekend after all!