Race report: 2012 Marcie Mazzola 5K

The big finish

Today's run (Marcie Mazzola 5K): 3.1 miles

26:48 (8:38 pace)

Once again, Team Emerging Runner headed out early on a Sunday morning (6:55 AM) for my fourth running of the Marcie Mazzola 5K. Although the race starts at 8:30, we like to get there before the crowds, because the parking lot gets filled quickly. We arrived to see things in full swing with dozens of volunteers dressed in the race's signature purple shirts. 

I got my race number and we settled in for an hour's wait until the start. I've participated in this race for the last four years and my wife and I recognize many of the people from prior years. This race attracts runners across the spectrum, from the very young, to those in their 80's. There are always lots of people from running clubs and corporate teams, but the total number of participants was still a manageable 440.

Colorful crowd prior to race start

We were concerned about the weather, because conditions were dark and cloudy when we left the house. The news stations were reporting light showers throughout the morning. By race time, things had brightened up and we lined up to the start under partly sunny skies. I chatted with the runner next to me while we waited. He asked me if my Hattori's (yep, decided to go with a reliable favorite) hurt my knees. I told him, with a mid-foot strike, that they are actually kinder to my knees than cushioned shoes.

Seconds after the horn, we turned onto Woodhull, which the race announcer described as being 5/8ths of a mile in distance. I ran it more aggressively than last year and expected my first mile split to be better than the 9:17 that was called out by the race volunteer. But it is a big long hill and last year I spent 9:35 covering the same distance. Once we crested, the road began its downward slope and I pushed hard to make up some time.

I ran well over the second mile and passed a good number of runners. I do believe all the long runs I've been doing are helping my speed. My 2 mile split was 17:30, which brought my overall pace down to 8:45 at that point, a half minute per mile improvement. With that progress and the feeling that I had sufficient energy to sustain my pace, I thought I was in for a PR-challenging run.

Once I crossed West Main Street and reached Prime Avenue that borders Heckscher Park, I knew I'd soon be challenged on the turnaround that leads to the final streets toward the finish line. About an eighth of a mile before the end sits a short steep hill that I always dread. I wanted to preserve whatever I had left for my final sprint, but I needed to spend precious energy getting past this hill.

Hard charge around the final dogleg

With no choice but to charge up the hill, I poured it on and hoped for the best. Seconds later I passed mile 3 and made my way up a less challenging hill, past the cheering crowds, where I saw my family waiting along the final dogleg leading to the finish chute. I had given it everything I had, running a 7:40 pace as I crossed the line.

Road ID - It wasn't for performance but I won!

We hung out after the race to watch the award ceremony and then waited for the results of the raffle. My kids always hold out hope of winning one of the prize baskets, but it didn't happen this year. There's a raffle just for the runners, and I was fortunate to win a gift certificate for a Road ID. Timing is everything, because I just got one a couple of weeks ago! But this one will be put to good use.

Long line for Mr. Softy

Like last year, the race organizers hired a Mr. Softy truck to hand out soft serve cones to race participants. It was a welcome treat again this year, and that one cone made its way through the entire Emerging Runner team.

It was another great Marcie Mazzola race, my second race of the year, and a good break from my weekend long runs. I would have liked to break 26 minutes and I thought I was on track to do that, but it didn't happen. Still, I improved on last year's time by 44 seconds - not too bad.

Tomorrow it's back to the office and next weekend I'm back to long base running. I'm happy with this morning's race and now it's all about the LI Half in May.

Waiting for the Marcie, once again

Last year's Marcie 5K, just before the big hill

My vacation is drawing to a close and the last item on my list is tomorrow's Marcie Mazzola Memorial Foundation 5K. It will be the my first race since February's Snowflake 4 miler. Given the extremely mild winter, it might have been nice to run a race in March. On the other hand, I've been able to use the time to train for the upcoming LI Half Marathon.

Prior to this week, most of the runs I've been doing have been more LSD than PDQ. The surprising result has been that long slow running has provided enhanced stamina that is helping my speed. After months of morning runs where breaking a 9:00 pace was a rarity, I've done it three times in the past week.

How will this affect my performance at tomorrow's race? I'm hoping that some hard running this week, followed by two days rest, will translate into a good run. The Marcie Mazzola 5K is a nice race and this will be the fourth time I run it (my first year the distance was 4 miles). The community feel, and the fact that it was my first race, makes it a sentimental favorite with Team Emerging Runner.

Hopefully the rain will have moved out by the 8:30 AM start and we'll have clear conditions for the race. Not much to do at this point but think about my strategy, gear, nutrition, hydration and shoes. All good distractions. Race report tomorrow.

Stingers, Kinvaras or Hattori's? A hard choice to make

Hard to argue with success

I'm less than two weeks away from running my fourth consecutive Marcie Mazzola race.  The first time I ran it was in 2009 when the distance was 4 miles. The course was shortened the next year to 5K to increase the number of participants. What didn't change was the big hill on Woodhull Road that makes up a good part of the first mile. After three races along that course, I'm actually looking forward to the hill challenge this year.

Once runners get past the big hill, the course reverts to a net negative elevation, providing some great opportunities to let loose on the downhills. I'm on the fence about which running shoes I'll use for this race, but I'm thinking it may be between my latest two pairs: the Spira Stinger XLT's and the Saucony Kinvara 3's.

I've done my last two long runs in the Spiras and they have performed exceedingly well. I was prepared to dismiss them as a gimmick when offered the opportunity to test them on Runner's Tech Review and I'm glad I stayed open minded. Make no mistake about this shoe - it's lightweight, comfortable, supportive and responsive.

The Kinvara 3's are also very nice. I loved my original Kinvaras but found the Kinvara 2's less appealing each time I tried them on. To be fair, I never ran in them, so I don't really know how they'd have performed. I do know that the Kinvara 3's feel more like the original and, with their 4mm ramp angle, suit my preference for a lower platform. I have had noticeable irritation in one foot when running in these shoes, but I suspect it's as much a foot issue as it is a shoe problem.

It's hard to determine which of these shoes would serve me better for a fast 5K. Perhaps I'll simply opt for door #3 and run with the venerable Hattori's. These shoes, despite over 300 miles on their thin soles, still deliver one of the best running experiences I've ever encountered.

Upping my game to reach an elusive PR

Today's workout (elliptical): 25 minutes

Tabata training and intervals have got me thinking about my current racing performance. The good news is that, since last June, I've been on a streak where I've set new PR's for 4 miles, 8K and 10K. In addition, I've achieved best ever times on five races that I do every year. The bad news is that I'm about to come around again to those races and the challenge of meeting or beating my best times will be much harder.

I believe that my improved performance is attributable to three things: more racing experience, smarter preparation methods and better weather conditions. I can't count on the weather and there's not much more I can do in terms of race day prep. The key for continued achievement in 2012 will be better training. I have a few ideas about that.

My next race is six weeks away. It's a 5K and I generally run those races as a controlled sprint. 5K is the only distance where I didn't PR in 2011, even though I ran three of them. My 5K PR is 25:50 (8:19 pace) from a race I ran in 2009. I came within 16 seconds of that time last December, but almost doesn't count.

The key to my training for the Marcie Mazzola 5K will be a much greater focus on intensity. This, coupled with increased core and strength workouts, may help me move the time needle from 25:50 towards 24:52 (8:00 pace). I have no expectation that I'll get there in April, but I may yet beat my 8:19 PR.

Reflections on the 2012 Long Beach Snowflake Run

Today's run (street): 3.3 miles

Ran the race, got the t-shirt

Yesterday's 4 mile PR was a nice surprise. I'm hoping it had more to do with my training than the fact that the race is run over a fairly flat course. As always, there are lessons learned after a race. Besides the obvious (don't wear threadbare Hattori's in freezing cold, wet weather) there may be deeper discoveries.

For one thing, I learned that my ideal pacing for a four mile race should be more similar to running a 5K than an 8K. Going all out on the first mile yesterday didn't hurt me and I was able to maintain a credible pace for the remaining three. On 8K's and 5 mile runs, a start like that would put me into bonk territory before the end (and it has).

Second, although I've run about 25 races since 2009, I had never taken advantage of following a "pacer." This is a fellow racer who runs a little faster than I would normally go. The pros use them and now I understand why. Locking in on a stronger runner, and blocking out everything else, helped me maintain a competitive pace through the last mile of the race.

On the same theme, I continue to exploit a lesson that Dave taught me a couple of years ago regarding start position. Even though I tend to finish in the 30-50% percentile, starting closer to the front (especially on races that don't provide a starting line sensor) is a great way to achieve a fast first mile. It's like the pacer concept, except everyone around you is helping. A high tide lifts all boats.

Despite everything I've read about essential rest after a race or a hard run, I continue to go out for easy recovery runs the next day. I did that today, in the 7 degree weather (with wind chill) because I was still a little wired from Saturday. I purposely maintained a pace that was minutes slower than yesterday's and it felt good for the first half hour. At that point the strain of the race (and poor rest overnight) caught up to me.

I toughed out the last half mile and was happy to have put in a couple of good efforts this weekend. Next weekend I will start my half marathon training where I'll need to complete at least one seven mile base run. The training never ends, and neither does the learning.

Race report: Long Beach Snowflake Run

Pouring it on for the finish (center, in black)

Today's race (Long Beach Snowflake 4 Mile Run): 33:50 (8:28 pace)

For the second year in row, the snow has forced Snowflake Run participants off of the boardwalk. Last year it was an issue of volume, there was so much snow and ice on the boardwalk that it became both dangerous and impassible. This year it was a steady but light snowfall that would have been too slippery for fast running. So, once again, we found ourselves lining up on Broadway for this four mile race.

Last weekend I ran intervals on the treadmill in the hope of being ready to go out hard this weekend. That must have helped because I achieved a new 4 mile PR this morning and beat my prior PR by over a minute. Team Emerging Runner accompanied me this year and, aside from some difficulties finding a parking spot, the event went very well.

We arrived about 30 minutes from start time and when I walked into the gym to pick up my race number, I was surprised to see so many people milling around. The room smelled strongly of perspiration and adrenaline and against one wall was a slide show accompanied by blaring music. I headed to the rest room after visiting registration and saw a long line of of women waiting patiently. The men's room line went quickly and soon I was back to my family in the gym.

My fuel of choice for the race was GU Roctane and as it got closer to race time, I had some Ghiradelli 72% cocoa dark chocolate to top me off. I'd just run into my friend Steve who was running with me and I gave him some chocolate for a pre-race boost. Steve had his wife and their two little ones at the race and everyone was in good spirits despite the cold, wet weather.

We lined up fairly close to the start line to get a good take-off position. Steve and I learned a lesson last year when we were forced into a narrow path between the snow and parked cars. That situation produced so much crowding that we could barely exceed a trot for the first couple of minutes.

A fast start as the snow came down

Before too long, we were off and running. My Garmin had gone into energy saver mode so I wasn't able to start my timing until I'd run a few hundred feet. Once that was resolved, I focused on staying with a fast crowd of front runners who I'd hoped would sweep me up and carry me along.

My friend Steve disappeared into the crowd almost immediately and I figured I'd see him at the turnaround or at the finish line. The group surrounding me was running at a faster pace than I could sustain, but I did my best and hoped to pass the first mile one under 8:20. When I saw the timing clock I was amazed to see that I'd actually clocked 7:54 for mile one.

I must have passed Steve just before that point because he told me later that he came through around 8:05. My goal was to preserve as much of that first mile pace as I could, and I settled into a rhythm that I thought I could maintain throughout the race. My splits were 7:54, 8:43, 8:34 and 8:39. I bounced around a little, but I didn't suffer from progressively positive splits as I've done in the past.

It's a nice crowd of runners who participate in these Long Beach races. None of that obnoxious posturing I've seen other places. That isn't to say this crowd is any less competitive. If anything, I think this race fields a deeper pool of speedy runners than I've seen elsewhere.

Having run this course last year, I knew what to expect in terms of progress and effort. I ran hard but I probably could have pushed more into the middle miles. I wanted to make sure I had enough energy to finish strongly and I'm pleased with the way things turned out.

Once I passed two miles, I reminded myself that I had less than half the distance to go. The rate of people who passed me had slowed down to the point where I was running mostly with those who ran about my pace. I used the guy in front of me as a pacer through most of the last mile. Once I saw the finish chute, about three blocks in the distance, I dropped a gear and gave it my best of the day.

As I approached the finish line I could see my wife and kids cheering me on, but the clock atop the chute was reading 16:00, so I feared that the timing system wasn't working. My Garmin showed that I'd come in under 34 minutes, so I knew I'd done well. It turned out that the actual race clock was positioned low and to the left, so I'd missed it.

I assumed Steve had already finished, but discovered that he hadn't yet come through. He came crossed the line about a minute later - an impressive effort for someone who hadn't really run much over the prior few months. We went back to the gym to see our results posted and I saw that I'd crossed the line in 33:50, for a pace of 8:28 and a new PR.

Steve and I went back out and watched the runners streaming across the line while the snow continued to fall. I had been concerned that the wet surface would be too slippery for my Hattori's, but that wasn't an issue. However, the shoe's lack of insulation was a big issue and I couldn't feel my toes for most of the race. I'll have to remember that the next time I wear them in cold, wet conditions.

So, my first race of 2012 went very well and I'm enjoying the great feeling that comes from a sustained effort like a race. I'll probably go out for a very easy run tomorrow and start thinking about my strategy for my next two races, one short (5K) and the other long (13.1 miles). In the meantime, I'll enjoy all the moments from today's events.

My running buddy's race day nightmare

Today's run (street): 5.25 miles

Two years ago I was near the end of my recovery from a serious bout of pneumonia. It was so severe that I was forced to spend a week in the hospital. This was an awful experience, but it could have been far worse. I'm still thankful to my friends, family and work colleagues who supported me through that long ordeal. As sick as I was, I never felt it was a life and death situation. Now let me tell you about my friend Dave.

Through this blog, I have connected with a number of great people, some of whom I've been fortunate enough to meet for a run or two. Dave and I both live on Long Island and we've got together to run a number of times. Dave is a strong runner, with an enviable ability to increase his speed as he went along on longer runs. In races, Dave would usually cross the finish line a couple of minutes before I did. But on long runs at Bethpage, our conversation helped us settle into a mutually agreeable pace.

The last time I saw Dave was at the Dirty Sock 10K last August. We both did well on that challenging course through the woods. Afterward, we talked about doing a Cow Harbor practice run in a few weeks, but we didn't get around to doing that. In fact I hadn't heard from Dave until I got a note from him this weekend. He wrote to tell me that he'd suffered a heart attack during a ten mile race last weekend.

I was completely shocked by this news. This is a guy who runs and bikes and lives a very active life. But on this race day morning, Dave discovered that he had an undetected blockage that brought him down at mile six. In those situations, the severity of the problem may not be obvious. There's only a small window of time to recognize the difference between electrolyte depletion and a life-threatening event. Thankfully Dave had the presence of mind to flag down a race volunteer and request an EMT.

Even after the EMT's arrived, Dave's troubles continued. He endured quite a bit as they worked on him in the ambulance before arriving at the closest hospital, where the ER doctors struggled to stabilize his condition. They smartly sent him to a another hospital that was better equipped to handle the situation. It was there that they discovered the blockages and got his vitals back to normal. Amazingly, he was released after a couple of days.

I'm thrilled that Dave came through this so well and he's taking steps to correct his issues. He's a strong, fit guy and I know he'll get through this fine. I can only imagine how fast he's going to be when his heart is back to full working order. Even if that's the case, I'm sure Dave will graciously run at my pace when we return to Bethpage for another long run.

Except for the numbers, it felt like a race

Today's run (street): 2.5 miles

Maybe I spoke too soon regarding Punxsutawney Phil. He saw his shadow on Thursday and, this morning, I stepped out to unexpectedly chilly temperatures. While I stood waiting for a GPS signal, I was reminded of the minutes before the start of a winter race. I shivered and hopped, knowing that the discomforting cold would give way to warmth after a few minutes of hard running.

I'd under-dressed for my run because the local TV station displayed the temperature at 31 degrees. With steady winds, it felt much colder. My run stated in the direction of the wind (north) and the only thing that got me through the first section was the knowledge that the road would soon curve west. Even then it was still cold, so I pushed my pace a bit to generate some heat. I didn't start to feel comfortable until I'd passed my first mile.

Since I'd started the run at a brisk pace, I did my best to maintain it. I'd hoped to average close to 9:00/mile or even below. Incorporating plenty of arm swing, I thought my cadence might improve, but I wasn't able to generate the speed I was hoping for. I'm fairly certain that running at 4:00 AM, just minutes after waking up, limits my performance capabilities. But I have had a few early morning runs in the mid-8 minute range so faster times are possible.

I ran my route today 1:07 faster than on Wednesday, which gave me a half minute improvement on my pace. Although I didn't break 9:00 (or 9:10 for that matter), I was happy with my results. Still, for a run that felt at the start like a race, the numbers fell a little short.

Seeing red at this weekend's race

Does Adidas make technical Santa suits?

There was a write-up in Sunday's paper about the Ho Ho Ho Holiday 5k that I plan to run this weekend. The piece mentioned that many participants dress up in Santa suits for the race. Sounds like fun. Perhaps I'll gain competitive advantage by not wearing a bulky suit and a floppy hat as I run.

My brother and I have discussed participating in the Santa Speedo Run that takes place in Boston every year. It's just what you might think it is. But Speedos are a little too extreme for me, although they'd be far more aerodynamic than a Santa suit. I'll stick to my less festive but more practical running gear on Saturday. If I wear blue and white, would I get partial credit for running in Chanukah colors?

Let's hear it for mediocrity!

Extraordinarily average

After yesterday's race, one of my kids joked that I was dressed like a superhero. With my tight black running pants, black jersey and black cap, plus my fire-engine red Hattori's, you could certainly make a case for that. I said that if I was a superhero, I'd be called "Mediocre Running Man" because, once again, I'd finished in the middle of the pack. Technically, I finished in the top 44%, which still counts as average.

How is it that, after improving almost a minute over last year, I still fall somewhere within the middle of the pack? Or, as I like to look at it, at the top of the bell curve? Actually, it gets worse because I almost ended up in the bottom third of my age division.

Although many who know me would think otherwise, none of this bothers me in the least. The only person I care about beating is my own self in previous races. I love that I'm competing more effectively than the "me" of two and three years ago. There's a time when Master's runners reach their peak and then begin a steady decline in their race performance. The good news is I'm not there...yet. It may be that I came into this later in the game, but I'm hopeful that I'll continue to improve. Perhaps next year my superhero name could live up to my outfit.

Race Report: 2011 Long Beach 10K Turkey Trot

A new PR for TER

Today's run (Long Beach 10K Turkey Trot): 6.2 miles

54:35 (8:47 pace)

I was looking forward to today's Turkey Trot for a number of reasons. First, Long Beach, with its boardwalk, beach views and small city charm, is a great place to run. Secondly, the organizers of these Long Beach races put on great events that seem low key, but are actually supported by the actions of many. The third reason I looked forward to this Turkey Trot is that last year's race was my fastest 10K to date, and I was hoping to improve on that.

I'm pleased to report that I have a new 10K PR, finishing with a time of 54:35. This is almost a minute faster than my current personal best for that distance. It's interesting to note that while the average pace of my typical training runs has slowed since last year, I achieved best-ever times on five of my annual races in 2011: the New Hyde Park 8K, Dirty Sock 10K, Great Cow Harbor 10K, Run for the Warriors 10K and today's Long Beach 10K.

The temperature this morning was a mild 53° when Team Emerging Runner arrived in Long Beach. I picked up my race number and noted that the stiff winds coming off the ocean were making it feel far colder. I had a long sleeve jersey over my intended short sleeve race shirt but we ducked behind the stage and I did a quick swap. Those brief seconds when I was without a shirt were mighty chilly.

A view of the boardwalk from the beach

I wore a winter jacket as we waited for the start and it kept me quite comfortable. I saw many runners who seemed fine wearing short sleeves and running shorts but that wouldn't have worked for me. We watched the start and finish of the 1-mile race that precedes the 10K. This race is for kids, and it was won by a 15 year old boy who came over the line in 5:34.

Soon it was time to line up for my race so I handed off my jacket to my son and hoped not to freeze in the 10 minutes before the starting horn. Since I was wearing all black in direct sunlight and the people behind me were blocking the wind, I felt fine. I sized up my competition near the front of the line and, as usual, I felt like I was among a fast crowd. Unlike last year, I knew not to be concerned by the droves of faster runners that might fly by me in the first few minutes.

The race started and we were off. The hundreds of runners pounding the boardwalk made quite a racket. I waved to my family as I passed by and then focused on my form and pace. Last year I ran the first mile in 8:05. I didn't want to run that pace so close to the start because I had a lot more race to run. I stayed with the pack and passed the first mile at 8:15. Still a little too fast, but I felt okay.

We were off the boardwalk at this point, still heading east, and as we reached the turnaround on Broadway someone yelled, "Here comes the wind!" He wasn't kidding, the southeastern wind hit us full in the face and I realized that this wind would be present for much of the race. It really wasn't that bad and as I heated up, I appreciated the cooling effect.

I decided to run as hard as I could for as long as I could, thinking I could slow down later if necessary. It took longer to reach 3 miles than I'd hoped and I passed the 5K sensor in 27:45. I actually ran a negative split for the second 5K.

I took a Roctane gel shortly after that and soon we were running parallel to the water on the northern side of Long Beach. I was still feeling strong and was maintaining good form. I was glad that I'd run this race last year because I knew what lay ahead. I watched the ocean's horizon as we ran south and soon after passing the 4-mile marker it was time to turn west. We soon reached the street that would lead us back to the boardwalk.

After a quick scramble up the ramp where I jockeyed for position in this narrow section, I was back on the boardwalk that would lead me to the finish line. Unfortunately it wasn't that simple, and I recalled that last year's final run on the boardwalk seemed to take forever. I was still running well and finally saw the 5-mile marker, so I knew that I had 1.2 miles left to go.

Like last year, this seemed to be the place where many runners pulled out all stops and ran the last mile as fast as they could. I got passed by at least six runners but I couldn't generate the leg turnover required to hold them off. Instead I focused on getting to the end. Where the heck was the finish line?!

As I knew it would, the finish chute finally became visible with about 500 feet to go. I put every effort into this final sprint, and as I got closer to the race clock, I realized I might break 55 minutes for the first time. I came over the line in 54:35 with my wife, son and daughter cheering me in with fist bumps. I felt drained but I still had some strength. I ran a good race.

Unlike last weekend's 10K, when I surprised myself by running a decent time, I had higher expectations for today. I had hoped for a similar performance at this year's race but I beat my own expectation handily. I plan to run one more race this year in December, probably a 5K or a 4-mile race that I'll do mostly for fun. My biggest performance target this year was today's Long Beach 10K and I'm pleased with how that turned out.

Hot to trot on Sunday

The Long Beach boardwalk at last year's Turkey Trot

It's 24 hours before the start of the Long Beach 10K Turkey Trot and I'm looking forward to the race. I've had a light week in terms of mileage (13) but I'm running well. I haven't felt exhausted and I'm not suffering from any noticeable injuries. Last weekend's 10K improved my outlook in terms of my racing readiness and fitness. 

I forced myself to sleep a full eight hours last night and I'm planning to do a set of core exercises later this morning. The temperature at tomorrow's start is predicted to be 53°F with 71% humidity and 14 MPH winds. Last year it was colder than that, so I need to think about what I'll wear to ensure that I don't overheat by the end.

Turkey Trots are fun because they bring out a wider field of runners than in other races I've attended. Last year me, my wife and the kids all participated in a 5K on Thanksgiving Day and there was a huge field of runners. I wasn't a very good sport about going slow because I was wearing a timing chip but it was fun to be out there with my family. Tomorrow will be a different type of race and I'm hoping for another good run on the boardwalk. See you at the finish line. 

Running with the fast crowd

Today's run: (treadmill) 25 minutes

During Sunday's race I was passed quickly by a group of high school-aged boys near the one mile point of the course. This group turned left soon after they passed me and followed the signs for the 5K route. It didn't occur to me until today that those boys had probably started five minutes after me (the 5K start followed the 10K start) and had covered the same distance in almost half the time.

I'll never be a 5:00 miler so it is rare that I would have an experience racing with them. I usually start mid-pack and end up there at the finish. Last year in Long Beach I started near the front and was puzzled by the frenzy of runners who overtook me so quickly. I wondered why I was running so slow. It wasn't until I passed the first mile clock at 8:05 that I realized I was comparing my performance to runners who might end up winning the race or their age division.

There really are multiple races within any race. The people up front are locked into an almost constant sprint, all hoping to finish first. The middle packers, like me, are hoping to do better than last time and considering it a victory when we pass more people than we are passed ourselves. Those in the back of the pack are often working the hardest. Completing a 10K, or even a 5K is no trivial thing. To many of them, the race is to finish, perhaps within a goal time.

I'm on the fence whether I'll start near the front of the line at Sunday's Turkey Trot like I did last year. They didn't have a chip sensor at the start so those closest to the front had the smallest gap between gun and net time. I don't want to get in anyone's way, but I do like the idea of being swept along by the speediest runners. A high tide lifts all boats. And I could certainly use the lift.

I ran a great race, wish I knew why

I haven't quite figured out why I ran as well as I did in yesterday's race. The weather surely helped and the course was flat and fast. I'd been having trouble keeping my daily runs within my targeted range, so I expected my pace to suffer with yesterday's longer distance.

Besides taking two days rest prior to the race, I ran through my set of core exercises on Saturday morning. That small workout can yield good results and I really should do it more often. I believe that my good experience on Sunday came from a combination of environment, prep and being back to full strength after some weeks battling colds and injuries.

Even after good runs I think about what I could have done differently to achieve better performance. I'm not sure there's much more I could have done yesterday. Had I run just 10 seconds faster, I would have paced in the 8:00 range instead of 9:00. A year ago that would have been important to me, but this year I feel differently. I did my best and I'm very happy with the results. That is until next Sunday's race.

Veteran's Day, Warrior's weekend

Last year's finish

It just occurred to me that the date for the Run for the Warriors 10K on Sunday isn't random. This race, held on the Sunday closest to Veteran's Day, is an inspiring event. When I signed up last year I imagined it to be the typical Long Island local race, with ~500 runners and the usual low-key staging I'd come to expect from those events.

When we arrived on race day, I was astounded to see the large crowds, a rock band playing and tented grounds that were impressively decorated with a patriotic theme.

Last year there were about 2,000 runners split between the 1 mile, 5K and 10K distances. The 5 & 10K races started together and we split our routes after a mile or so. There were many servicemen and women running in their fatigues. One group of Marines opted for matching tees and shorts and others wore dress uniforms and carried their flags as they ran.

The most impressive runners were those soldiers who carried full packs and ran in combat boots. I'm guessing this was to show solidarity with their brethren overseas who were on active duty. One soldier clearly demonstrated that point by running with a full sized dummy dressed in combat fatigues.

Overall, the race was great, but two things I hope they do differently this year is expand the area for parking and provide more than five Port-O-Potti's for a crowd that numbers in the thousands.

I have a decision to make

The switch to daylight savings yesterday was a welcomed change. It made only one hour's difference but it allowed me to sleep a little longer on Sunday and still get out early for a long run. The whole day seemed longer, as did the entire weekend. This morning the train station was no longer swathed in darkness like it had been over the past few weeks. I only wish it was this light out at 4:00 AM.

Yesterday's run was plenty tough for me and I'm seriously reconsidering my plan to run a 10K race next Sunday. For no single reason, I've been off my athletic game over the last month and have not run particularly long distances on weekends. I usually cover 10-12 miles on weekends, but that average has dropped 30% since September.

I'm going to think about whether to run the Hope for the Warriors 10K or use next weekend to help me prepare better for the 11/20 Long Beach Turkey Trot. I may have disadvantaged myself yesterday by not refueling during the run that took over 70 minutes and that could account for my near bonk. I'll make a decision today so I can know how to conduct this week's training.

There was an interesting article in yesterday's NY Times about Lauren Fleshman, a 5,000 meter champion, who ran the NYC Marathon to help improve her short distance competitiveness. She talks about the need to change up training to achieve significant progress. I liked this quote: “At 30, I’m not going to get dramatically better doing the same thing.”  It made me think about my own training and what I really can expect to get out of the workouts I do, week after week.

Race Report: Oyster Bay 5K

A sweatshirt as a race shirt - very nice touch!

Today's run (Town of Oyster Bay Supervisor's 5K): 3.1 miles (26:52)

Do you know what I like about racing in the fall? Everything. What could be better than a cool, clear morning, sunny skies and no humidity in the air? Answer: all that plus trees with leaves turning from green to gold. That was how I felt as I walked toward the registration area off East Main Street in Oyster Bay this morning, just prior to today's race.

I don't do too many 5K races. I actually prefer to compete in 10K's because I like the strategic balancing of speed and stamina over 6.2 miles. But 5K's can be a lot of fun because they allow you to push harder without having to worry about having enough left by the end. Today's race worried me a little because I knew that the first 1.4 miles were mostly uphill. I trained for that and actually looked forward to the challenge, but I'd never run this course and I really didn't know what to expect.

Registration was a snap, people were well organized and the volunteers were very kind and gracious. The woman who handed me my race shirt - a nice quality sweatshirt actually - wished me good luck and I knew that she meant it. The acid test for any race is how well they plan for pre-race requirements (Porto-Poti's). There were a number of them available, which kept the lines short, even as we got close to start time.

I headed to the line about ten minutes before the 9:00 AM start and ran through some dynamic stretches. The crowd was thickening and I thought I had positioned myself fairly well towards the front. Looking behind me, I saw that I was more than 3/4 of the way toward the back. I figured I'd either pass people to gain position or I wouldn't. Based on results I think I probably passed a quarter of those ahead of me, by the end.

230 miles later

It took me 12 seconds to cross the start line after the gun and, unfortunately, there was no starting line sensor to record those of us who lined up farther to the back. If there was a sensor, I would have recorded a time of 26:40 for an 8:36 pace. My official pace was 8:39, so not that much different and still under 8:40. I think I ran it pretty hard, because after the race I noticed that my Hattori was ripping at the top.

The first third of a mile took us along South Street and then right on Berry Hill Road where the street begins its uphill stretch. We continued up the aptly named Berry Hill for over a mile and I was able to gain some position. I passed a number of runners who were struggling with the elevation at that point. About halfway up this road I realized that I wasn't struggling with the hill at all. In fact, I was actually enjoying myself.

I encountered the first mile split sign along Berry Hill Road, that read 9:08. I knew that I had another half mile before we turned on Sandy Hill Road that would take us back into town for the finish. I knew the steepest part of that road was still to come, so I prepared for it and tried to maintain this pace until I reached the top.

When the turn came I was certainly relieved but still thinking that I was having fun. One of the spectators yelled "Hard part's over!" and I hoped that was true. We immediately went into a downhill charge that set the stage for the second half that was primarily downhill. I appreciated that but downhill running still takes a certain amount of work. But yes, it's much easier than running uphill!

I came through mile 2 at 18:00 which meant that I made up time from my mile one pace. I hoped to continue that progress as we bombed along Sandy Hill Road, past houses with people cheering at the end of their driveways and a construction crew who were doing a big excavation. I wondered when we'd be making the turn onto Main Street and suddenly I noticed runners taking a sharp left that signaled that I was close.

East Main had a short hill and on the way down I saw my parked car. That told me I was close to the finish line. Seconds later I saw the 3 mile split sign showing  26 minutes and I dropped down a gear for the last tenth of a mile. When I was within 100 feet of the line, a teenage boy tried to pass me on my right to beat me to the finish. I increased my pace and beat him over the line by a second.

There was plenty of water, juice, electrolyte drink, bagels, cookies, energy bars, fruit and even gourmet cupcakes waiting for us at the end. I had water and some electrolyte drink but just about everyone else had a softball-sized cupcake in their hand. Nicely done, my complements to the race organizers.

My family couldn't join me this morning because of activities related to my son's birthday but they were all excited to hear how things went when I called. Having parked on the road that led to the finish line, I needed to wait another 25 minutes for the last runners to finish before I could start heading home. It was fun to sit in my car and see these runners and walkers going by. It's hard work no matter when you finish and I admired the efforts of these people as much as those who crossed the line in less than 20 minutes.

This was a great race and I look forward to running it again next year. Next on my schedule is the Run for the Warriors 10K in November followed the next weekend by the Long Beach 10K Turkey Trot. I'm going to try to do a December race this year, if schedules work during that busy month.

What's next after Cow Harbor?

Unlike most races, the Cow Harbor 10K always happens on a Saturday which makes the weekend seem extra long. Last year I did an easy recovery run the next day and eased back into my normal routine with a  rest day on Monday. I usually get one day of respite after races or long distance runs and don't feel the muscle soreness in my legs until the following day. That isn't the case today though. My calves feel extremely tight and the thought of doing a run today, even an easy one, is out of the question. In fact, I'll probably take another rest day tomorrow and resume my normal running schedule on Tuesday.

Speaking of schedules, I'm trying to plan the rest of my races for the year. Last year I went from Cow Harbor in September to two races in November (with no race in October). My favorite distance is 10K, but there aren't nearly as many 10K's to choose from as there are 5K races. The Huntington (NY) Big 8 10K race is on October 22nd, but I may have a scheduling issue that weekend.

If I can't race on 10/22 then I may run a 5K in October instead and run Hope for the Warriors and the Long Beach Turkey trot (both 10k's) in November. I've never run a race in December, but I'd consider it. I'll check the calendar to see what's going on. Suggestions are welcomed!

Liquid strategy for the Dirty Sock 10K

Performance in a pouch

Tomorrow morning at 8:00 AM I should be off and running on the Dirty Sock 10K trail run. It will be the third time that I participate in this out-and-back race that circles Belmont Lake State Park and passes Southards Pond on the return leg. The last two year's weather was brutal, hot and humid and even some rain. Predictions for tomorrow show 77° and 71% humidity for the start. Not ideal but better than last  year when rain threatened and finally started falling about 45 minutes into the race.

Low cal libation

Favorite fuel

I've trained the best I could with the time I have and I'm planning to use GU Roctane gels for pre-race energy and to help get me through that endless last 2K. I picked up a packet of Gatorade G Series Prime 01 that I will add to my G2 (low sugar) Perform that I'll carry in my water bottle. Both times I ran Dirty Sock I finished low on electrolytes and fairly dehydrated. Generally I prefer simplicity, but if these supplements help me through my expected struggles then it's worth the extra care.

I'll file a full report on the experience. My taper is complete, the race day gear selected and my nutrition plan is set. I'm hoping for the best, but mostly I'm just excited to run this course again and see my family waiting for me at the finish line.

Race report: 2011 New Hyde Park 8K

An 8K PR for the ER

Today's run (New Hyde Park 8K): 5 miles at 8:40/mile

As they say, the third time's the charm and that was the case for me after today's race. I had hopes of beating my prior finish time of 44:42 that I ran in both 2009 and 2010 and I certainly did that. Last year I went out much slower than the prior year and picked up my pace later in the race. That resulted in a better experience than 2009 (when I went into energy debt by mile 4) but my time ended up exactly the same. But that's ancient history -- the better story is today's race.

TEAM EMERGING RUNNER

Form doesn't always follow fashion

Although my wife and kids try to join me at every race, for some reason they could not attend prior to this year. It was a great psychological bonus to have them with me today. We arrived early and were able to park at the school, unlike last year when I needed to park some blocks away. I saw many familiar faces, this is very much a running club race, and I knew that it would be a fast field. The scene was familiar and, per tradition, the race tee was, umm, aesthetically interesting. But it is 100% polyester so I can run in it.

Registration was well organized, as usual

PRE-RACE PREP
We watched the mini run for kids and then made our way towards the starting line. I was feeling good and my Hattori's felt light on my feet and ready to race. What had started out as a cool and cloudy morning had turned sunny. Thankfully, it still wasn't all that hot. I took a GU Roctane gel 30 minutes before the start. I also carried a small bottle of water in case I needed to refuel near the end of the race and wanted some hydration along with the gel.

Off and running

START
We started on time with a field of almost 300 runners. I hit start on the Garmin 210 and took off quickly, happy to see my family on the sidelines. I felt good knowing that I'd see them again in about 45 minutes. I had prepared well for this race -- two day's prior rest, a reasonable taper, core exercises the day before, my favorite gel in my system and adequate hydration before the start. Plus my excellent Craft running shirt and those Hattori's.

THE RACE
When my Garmin chirped at mile one it took me by surprise. Interestingly, the FR 210 indicated that mile a few 100ths sooner than the official mile station. I've been a little suspicious of the measurement of this course because my Garmin FR 50 and 60 always over counted and my prior mapping of the course on Google Earth put it a tick longer than 5 miles. Since the GPS never over counts it makes me wonder a bit.

More importantly, I felt great after mile one and that continued as we headed north on New Hyde Park Road. Mile two comes along the service road on the LIE and I found myself passing people instead of being passed (as was my experience last year). I was still feeling strong at the third mile and decided that I didn't need an additional gel to get me through the duration. By mile four I knew I was on track to beat my prior time but knew I still had another mile to cover. I went against instinct and surged on the uphills, surprised to find I still had energy when I got to the top.

When we turned into the neighborhood that backs the school I knew I just needed to maintain a decent pace to finish under nine minutes a mile. I was feeling good until a race volunteer yelled "Just over half a mile to the finish!" For some reason that made it seem like I had more distance to run than was in my head but I knew that soon it would be less than a half a mile.

THE FINISH
I finally saw the yellow street sign and green lawn of the school a few hundred feet ahead. At that point a young woman pulled beside me and said "This is it" before dropping into gear and leaving me in the dust. I kept up my charge and when I hit the lawn I sprinted toward the finish line. I noticed my son and daughter running on the sidelines in my direction and I looked for my wife who was getting ready to photograph me crossing the line. It was the first time I ever got a picture of me finishing that race (top photo).

My Garmin recorded the race as 5.05 miles and I'll take a look at the route it captured when I upload it on Garmin Connect. I knew I beat my prior time and was really happy to see that I achieved a pace that I'd even consider good for a 5K. After grabbing some water and walking off some post race energy I checked the posted times and verified that I had a new PR.


EMERGING RUNNER COMMUNITY
I was very happy to meet another runner, Paul (below right), who told me that he's an Emerging Runner reader. Paul was running in Saucony Mirages and they worked for him, helping him to a sub 7:00/mile finish. Amazingly, Paul had raced the previous day and he told me that he races about once a week. No wonder he's so fast! I was really glad he stopped to talk and I'll look for him at other races, but I know I won't be able to keep up with him once the gun goes off.

Two runners: one fast, one emerging

I'm very pleased with today's race for so many reasons. It was my best race performance this year and it reinforced to me that my training and preparation are on track. I loved the Hattori's and I don't want to run in anything else now. I don't have any more races on the calendar until the Dirty Sock in August but I'm tempted to find a 5K to run in July.