A good race for many reasons

I always enjoy the day after a race because it gives me a break from running and a chance to think about the day before. One of my 2010 running goals was to PR in a race and I accomplished that yesterday. I am pleased with achieving that goal and I give due credit to the following:

• Flat course
• Perfect weather
• Sufficient rest
• Prior focus on building up my base
• No injuries
• Compression gear
• Prior 10K's run on trails or on a very hilly course (Cow Harbor)
• Positive attitude throughout the run

I was happy to average 9:05 per mile, a pace I hadn't matched since September. I would have liked to break 9:00 but I'll take what I got. You always want to leave something for a future PR. As well as I did compared with my last 10K, I still finished mid-pack. I think that due to the conditions many people had a good race day on Sunday. Next weekend I'll have a chance to challenge my 10K PR at the Long Beach Turkey Trot. I'm not focused on another PR though. If I can enjoy next Sunday's race as much as I did yesterday, that's more than enough for me.

Hope for Warriors 10K race report

Shot of the runners at the 10K start

Today's race (Hope for the Warriors): 6.2 miles at 56:23 (9:05 pace) UPDATED

Heading over to the start

I ran a good race today but I can't tell you how good because the race organizers haven't yet posted the results (see above update). Apparently there were some problems with the system used by Finish Line Road Race Technicians who managed that aspect of the race. This event was larger and grander than I'd expected and during the the pre-race ceremonies they said that over 2,000 people were participating. The crowd had grown large by the time acknowledgments were given to the men and women who serve in the military and to the families that support them. There were many active soldiers on hand and many of them participated in the races. This event had three race distances: 1 mile, 5K and 10K. At 9:30 AM, instructions were given to head to our respective starting lines and I met up with Dave as we waited for the gun to sound. Given the size of the crowd it looked like it took me 1:23 just to reach the starting line so I'm hoping they'll list net times in the results.

Dave went out ahead of me and I'm thinking he finished a couple of minutes faster that I did. The first mile was crowded because the 5K starters were sent ahead of us and there were lots of people walking abreast forcing runners to weave in and out to get a clear path. By the first mile things opened up as the walkers faded to the back and the 5K runners split off to the left to continue their race on different roads. I wore my compression pants and compression calf sleeves and though I did get a little warm in the legs it didn't affect my performance. Actually, I think it helped because I maintained a good level of energy throughout the run. Much of that is due to my recent focus on longer distances that are helping me build a better base. The weather must also be credited, it was sunny, dry and cool. Really perfect conditions for a race.

Seconds from the finish

I passed a lot of runners even on the 5th and 6th mile. By the time I reached Sunrise Highway I was looking forward to seeing my wife, my kids and the finish line but through the run I never had a "This is too hard" moment. When we came off the ramp onto route 27 one of the policemen yelled "You're almost there, the finish line is under the big flag!" In the distance I could see the flag and I reserved my final kick until I came into target range. Unfortunately there were two huge flags and the one I thought was the finish was actually positioned where I stood at the start. I did my best to keep my brisk stride knowing I had about a minute and a half more running time to get to the real finish. Very soon I saw my family along the side and I high fived them right before I crossed the line.

Me and Dave post-race

The display at the finish was off to the side so I didn't see my time when I'd actually crossed the line.  I'm a little nervous that the race organizers will say they lost the results. I hope that's not the case but either way I know I PR'd for 10K and that's great. It was a fun and inspiring event with soldiers carrying flags, field packs, and in one case, a dummy soldier on his shoulder. Next year I hope they provide more than five Porto-potties, far too few for the huge number of participants. Overall, it was great time and gratifying to participate in an event that benefits so many deserving soldiers. I'll post my finish time once results are posted.

Core values preparing for Sunday's 10K

Today's workout (hand weights and core): 20 minutes

I wasn't ready to fully rest this morning so I did a light upper body workout with weights and then completed a cycle of the "Lolo Jones" core exercises. These exercises were featured in an article I'd saved from Runner's World in 2009. It's a fast workout but I usually feel good after I do it. I looked at the Run for the Warriors course this morning and saw that it's a big rectangle with lots of straightaways. I understand that it's a relatively flat course and that will be a relief compared with the hilly terrain of the Cow Harbor race in Northport.

The temperatures should be in the mid to high 50's at 9:30 AM when the race is scheduled to start. I think I have my gear selected: Nike compression pants, Zensah calf sleeves, Brooks Rev-T jersey and my Saucony Kinvaras. Five months ago I would probably have chosen the Grid Tangents or the Brooks GTS 10's but I've really come to appreciate the performance of Kinveras as both a training and race day shoe. According to Dave who has previously run this race (and will be running it again this year), tomorrow's event will be inspiring as it honors veterans from all wars and features many veteran's groups. We are big supporters of those who provide service to the country and are glad to participate in an event that generates so many donations for veterans.

Spandex as an energy source

Zensah product shot

Yesterday's workout (elliptical): 25 minutes

I've completed my training for Sunday's race and now my challenge is holding back on activity until that event. I considered running this morning because I'm not convinced that two day's rest provides any measurable advantage over just resting the day before. Still, I decided to stick with the taper plan. I've spent the last two weeks focusing on low intensity running and I don't think I've broken 9:10 on any run since mid-October. What I have done since September's Cow Harbor race is increase my base and I'm hoping that will make a difference this weekend.

Yesterday I returned to City Sports and bought a pair of Zensah calf/shin sleeves. This compression stuff isn't cheap but compared with other brands like Zoot and CEP, the Zensah gear was more affordable. But $40 for stretchy leg warmers isn't exactly what I'd call a bargain. These compression sleeves, made with spandex and nylon, are far more than that and I wore them for about five hours yesterday. I made my decision to buy the Zensah sleeves after talking to the sales person who was surprisingly knowledgeable about these products and their benefits, although she kept pronouncing lactic acid as "lasic acid." I was tempted to buy full compression socks because  the foot wrap apparently helps flush lactic (or lasic) acid from the tendons in the foot. The cost just seemed too high and I tend to like the socks that I already own.

Last night, after I'd taken off the calf sleeves, my legs felt restless, or energetic, depending on how you look at it. I plan to wear these sleeves under my Nike compression pants during the race. I know the unwritten rule is never to race with gear that you haven't previously used but I'm willing to take the chance. Restless or energetic legs are far better than the alternative.

Progression through compression

It was almost a year ago that my wife surprised me with a gift of a long sleeved Nike Fit jersey and Nike compression pants. I was due to race the MercyFirst 5K and she thought I'd appreciate having some new gear. I ran my fastest ever race pace wearing that outfit and it made me curious about the connection between compression and performance.

Last Saturday Dave and I did a long run on the Bethpage bike trail and he wore CW-X compression pants along with compression socks of the same brand. I looked online to see whether compression and performance are correlated and saw that there are studies that support that theory. The real benefit seems to be on the recovery side because compression aids blood flow and channels built up lactic acid. I know that when I run with my compression gear I feel more energetic. I went to City Sports to see what they had for socks and was surprised to see a range of socks and calf sleeves costing between $30-$60. I didn't buy anything but I'll admit that I'm curious to try them. Perhaps I'll head back today or check out Paragon's selection at lunchtime. Except for the price there seems to be more upside than downside to using this technology.