Race Recap

Today I completed my last race of the year, a 4 mile loop around Central Park, 34 minutes @8:45min/mile pace.  I haven't been running as much as I should have like when I was training for the Grete's Gallop Half Marathon.  I did some training this week but running no more that 2 miles on each run.

Today, I got a late jump and arrive to the race with just enough time to drop off my bag and get to my corral.  I usually arrive early and have at least a 30 minute warm up.  I had a somewhat decent breakfast of oatmeal and toast with PB.  I also had Gatorade and a GU peanut butter energy gel. 

I had a easy start and was able to run non-stop for the first 2 miles and as soon as I hit the hard hills I started slowing down.  I only stopped twice for less than a minute each time which was not so bad.  So my training goal for next year is more hill training and more hill training.  I need to improve my endurance and it will take some serious training.

Final Two Weeks

Its two weeks until my first Half Marathon.  I  completed today my longest run so far, finishing 11 miles in 1hr45min.  I have one more long run (12 miles) before the big race and I want to focus these last two weeks on strength and form.  I am pretty confident that I can complete the half but I want to perform at my best.

Two weeks ago I ran 10 miles in 1hr33min with an average pace of 9:18min/mile.  I had a few negative splits but it was not consistent.  In shorter runs I have been able to achieve negative splits all the way to the end of the run.  So I am going to take these last two weeks to focus on building endurance and focus on form. 

THEN AND NOW

I picked up running again early this year, around mid March.  With close to no runs under my belt, I decided to enter a 15k race (9.3 miles) on April 1st.  Prior to that 15k race, the last race I had entered was in 2010 so my only goal was to finish the race and finish without any injuries.  Fast forward to August, midway through my half marathon training program I had to do one of my weekend long runs, 8 miles to be precise.

I had completed my 15k race in 1hr40mins @ 11min/mile pace, so I figured that this 8 mile long run which is only 1.3 miles less was going to be around the same time.  My race pace had been steadily improving running at/around 9min/mile pace so I told myself that I should be able to finish this 8 mile run around 1hr30min.  It was after I finished my run that I realized that following a training program has its advantages.  I finished my run in 1hr8min at an average race pace of 8:30min/mile achieving my fastest 5k and 10k.  I am looking forward to my next long run to see if I continue to improve.

PRE-RUN RITUAL

I took a couple of days off due to some unexpected visitors.  I can say that I have been following the Hal Higdon half marathon training program almost to a tee.  Today, I got home and threw on my running gear and headed out the door.  The lesson learned from today's run was that eliminating any portion of the pre-run ritual has its effect on performance.  I have run before on a somewhat empty tank but today, because of a hectic work day, I didn't have a proper lunch.  I usually have a couple of bananas before I run and drink enough fluids.  Having the best run you can have is as much mental as it is physical.  Here are the things that get me mentally and physically prepared for a race or for run:
- Proper pre-race/run fuel: Protein bar or bananas and fluids (gatorade)
- Knee (Patella) Band
- Nike Plus Sports Band
- Heart Rate Monitor Watch
- Quench Bubble Gum
- Asthma pump

Having all of this in place gets me mentally in the zone to go out on a run knowing that I am prepared.  Getting a good 10 min warm-up run followed by my scheduled distance run.  Knowing how to listen to your body and when to take a day off or two is also as important as physical and mental preparedness.   So as I end week 5 with a 8 mile run, I look to jump back on the training program to the tee.

New Balance.

I think people become attached to one brand of sneakers for one reason or another.  Maybe it was the way the first pair felt or how much good use you got out of them.  When it came time to upgrade my old pair I stayed faithful to the New Balance brand.  I didn't know anything about the company or its origins until recently.

From Wikipedia:
New Balance Athletic Shoe, Inc. (NBAS), best known as simply New Balance, is an American footwear manufacturer based in in the Brighton neighborhood of Boston, Massachusetts, United States of America.

Knowing that I am supporting an American based company makes me feel that I am contributing to keeping companies here in the U.S. 

RUN

 

A little reminder of what I am training for.  Week 4 day 21 of the half marathon training.  Today consisted of a Tempo run.  I started with an easy 10 minute warm up run at 12 min/mile pace.  My tempo run began with a 10 minute run @ 10k pace followed by 10 minutes @ 5k pace and ending with another 10 minutes 2 10K pace.  Tomorrow, weather permitting a nice 3mile run outdoors.  I am actually looking forward to my long run of 7 miles.  YoSoyBaban, YSB!!