Team in Training--Hamptons Half Marathon 2010 Race Report

This past weekend marked my third event with Team in Training (TNT.) This organization, an extension of the Leukemia and Lymphoma Society, helps train everyday people to become endurance athletes. In addition to getting a complete training program with group practices and nutrition coaching for half marathons, marathons and triathlons, participants raise money toward cancer research and patient support services to help families in their struggles with blood related cancers.

For me, this organization has been a real gateway into the running community. It took me from being some one who ran on the treadmill for 20 min at the gym or in the park for 3 miles on the weekend, some one who never timed herself, had little idea about pacing and had never run a race, into a marathoner and completely obsessed runner. I first came in contact with the organization in 2008 and trained with them to complete the Nike Women's Marathon in San Francisco. You can read more about that and my connection to the cause here. That was also the first time I wrote a "running song" as part of my fundraising. Here is the youtube video.

Then last year I did a "Fast Track 10K," which was recounted in this blog post.

So far the marathon has not been my favorite racing distance. It's hard to get ready for and the training is very time consuming. However, I knew after completing one that I had to do New York. I've been watching friends do that one too many years in a row. I also wanted to be sure to train right, so I signed up for TNT again as a mentor. This way I didn't have to do as much fundraising and could help others in completing the task.

As a mentor I was assigned to the Hamptons Half & Full Marathon as my official event. I am guessing it was because I already had guaranteed entry into the New York Marathon so they gave those spots to the people who needed TNT to secure their registration. Doing the Hamptons Half as a preparation race for NY works out well because it's just over a month before the big race and it's not too far to travel.

I got lucky because my sweetie A.H. used to work out in the Hamptons so he knew some one we could stay with for free. It was a fun weekend.

When we first got out there the weather was miserable! It was cold and rainy. I got A. to do a quick 20 min jog with me, our first run together ever (I'm trying to convert him) and I started wondering about whether that purple singlet was going to be adequate given the weather.

Glory, glory Hallelujah! The weather the next morning felt like nothing short of a miracle! It was gloriously sunny and crisp, the perfect conditions for a race. We rolled in with just enough time to make it through the porta-potty line. I didn't have time to get cold because no sooner had I found my mentee Ken, author and pacing buddy, in the corral than the gun went off. My adrenaline was pumping and soon I talking Ken's ear off about complete drivel. At that point I decided it would be better for both of us if I broke off and let him have his own race. I figured it would be a matter of time before he passed me as our history showed; I liked to take off faster only to have him catch me about two thirds into the race.

My plan was to run the first 5 miles in an 8:40-9:00 mile/min pace window, run the second 5 miles in 8:30-8:50 min pace window and do the last 3.1 miles all out. My PR race was a 1:57:09 at a 8:56 pace so I figured as long as I was doing sub 9 minute miles I would probably PR. Still, it took me a year of running half marathons and chipping a couple minutes off at a time to get down to that so I was a little nervous about sustaining the new pace for that long. I blew it in 5 miles by coming in a minute plus faster than the bottom of the pace window, but I felt great so I didn't worry too much about it.

The course was beautiful. We went by fields and through woods. There was even a stretch on a dirt road. A couple weeks before I had the opportunity to do the "Reach the Beach" relay with some TNT team mates in New Hampshire. That terrain was the perfect preparation for the Hamptons race. That experience also changed my mindset a lot about how hard and fast I could push myself in race conditions. I did all my relay legs in around at or near and 8 min mile pace and felt pretty good about it. Unfortunately, I haven't had a chance to put together a good blog post about that experience but our captain Joel wrote a great one that can be found here.

As I came into the 10 mile mark I noted that I was no longer below my pace window but still safely inside of it. I was starting to think about speeding up when Ken came trotting up behind me. I was surprised I hadn't seen him before this point and tried for awhile to keep up with him as part of my speed increase. Unfortunately he lost me before we had run a mile together. Miles 11 and 12 were very scenic as they took us along the harbor with a nice view of water and troupe of girls scouts all very eager to give us water and gatorade.

When I hit mile 13 I could have sworn the clock read 1:43 something. This got me excited because I thought there maybe a chance of coming in near 1:50 for my total time. The previous weekend I had done the NYRR 5th Ave mile race with a time of 6:31. I thought if I could pick it up maybe I could at least whip out one sub 8 min mile. I made my best effort to pick up the pace but weirdly I felt like I was running slower. It was unfortunately up hill toward the end. Also, there was that extra .1 of a mile. Anyway, maybe I was wrong because I'm sure it was still sub 10 min....

Final Time:

1:53:34 - 8:43 pace - PR by 3:35 minutes!

Overall, I felt strong for the majority of the race, only the last couple of miles sucked because I tried to push the speed. I'm going to take this as a sign of more PRs to come. I wasn't sure once I got sub 2 hours that I would chip away at it much farther, but now that seems more plausible. It's also got me thinking about a sub 4 hour marathon, but we'll see about that in month.

The thing about being a mentor is that your job isn't done once you cross the finish line. I chatted with some of my faster mentees to see how their races went. Then I went back out onto the course to cheer on some of the slower mentees and the marathoners who were still racing. This is the moment that makes doing all the extra paperwork and weekly emails required for being a mentor pay off. It's really rewarding watching some one who probably never thought they could be a runner cross the finish line of a half marathon or marathon. Being a part of a team makes the whole experience extra fulfilling because there are coaches, mentors and team mates cheering you all along the course. There were lots of good feelings to go around that day, it was definitely a success.

If you are interested in learning more about or supporting this organization I encourage you to check out the website by clicking here. Even though the fall season is coming to a close it's never too late to donate. Also there are plenty of slots open for future events! Thank you to anyone reading this who already took the time to donate. Your generosity plays an important role in making so many good things happen! You are the reason that this organization can continue to make people healthier.

On a completely unrelated note, Lady Southpaw Music got a mention on the Psychology Today blog this past week. Give it a click here.

Keep on Running and Rocking everybody!

Brooklyn Half Marathon 2010 - Race Report

Before sitting down to this race report I had to re-read my Brooklyn Half Marathon Report from 2009. My, how far I have come in the past year of racing. I ran for a long time without even entering a race and now I am starting to recognize them and run the same ones annually.

Last year's Brooklyn Half was my first official Half Marathon race on record (although I had run the distance in marathon training.) As a result it was a huge eye opener. It was unseasonably hot and humid that day in 2009. I struggled to maintain a 10:30 min/mile pace and by the time I reached the Coney Island boardwalk it felt like one of those dreams where you are trying to run fast but your body doesn't respond, like your wheels are spinning and you are going nowhere.

After that day I decided I didn't want to make my goal to just run faster, because that pushing really sucked and I hated every minute of it. Instead, I wanted to make running faster feel easier.

When watching fast runners it's always astonishing when they look like they are actually expending less energy than their slower counterparts. This is usually the result of physical conditioning, experience, and technique. Of course natural talent also plays a part, but if your goal is not to win but just to enjoy running, lack of natural talent is a very surmountable issue (I should know as some one who is naturally very snail-like.)

After Brooklyn last year, I read up a lot on form, incorporated more hill and speed training, and ran with new groups of runners. I completed 3 other half marathons since that one: NYC, Staten Island, and Manhattan. Each time I got progressively faster.

By the time I reached the start line for the Brooklyn Half 2010, I had one goal in mind: to run this half marathon in less than 2 hours! Brooklyn is my favorite borough, my adopted home town of the last 6 and a half years, I had some unfinished business with it after last year's performance in misery. In addition to weekly speed training I had been using my home turf advantage to do practice runs on different stages of the course. This included sprinting that final boardwalk stretch to mentally prep for the finish line and avoid last year's bad dream. I also did hill repeats in Prospect Park and countless loops to be ready for that stage of the race.

The day before the race I did a short tempo run on the treadmill practicing my 9 min/mile race pace. I forgot my iPod and was forced to entertain myself with the sound of my feet against the rubber. Interestingly, it made this chant come into my head. I ended up remembering it during the race. It was an interesting trick that I may use for some Lady Southpaw compositions in running music down the road...

Enough of this running tangent. Here is the breakdown:

I woke up early enough but was a bit too leisurely getting my butt out the door. Somehow I managed to get there when they were doing the last call on baggage check. This surprised me because I had deluded myself into thinking I was early. Once I had taken care of that I found myself at the end of a very long porta-potty line. Unfortunately, this stop was not optional, I needed it way too desperately to wait until I was on the course. I also didn't want a porta potty stop to detract any time (as it had when I ran Manhattan.) So, I got to the start line after the gun. Being at the back of the pack was very frustrating for the first mile because this race was so full it was hard to get around people. In my head I kept fearing this stupid fact was going to keep me from my goal as my last race was 2:00:23. A few seconds doesn't seem like much until it keeps you from hitting your goal.

By the time I got to mile 2 I was more or less up with my pace group, and the time on the clock was right about on target. This was a huge relief. My trip around Prospect Park was pretty uneventful.

I decided to wear the fuel belt. It's annoying and I hate the sight of it in my race pics but not having to wait for fueling stations and not having to drink gatorade is priceless. Last year I didn't wear it and I regretted it, so I've been sporting it for all the other halfs. This was no exception and hydration wise I felt pretty great throughout the race.

Ocean Parkway felt endless! That was the one stage of the half I didn't practice I started mentally planning my practice runs to include it next year. It was the only time I felt my pace lag. When I hit 9 miles I saw I had 43 min to make my goal and was projecting that it should only take 36 to run, unfortunately this meant I lost a couple mins on miles 9-12 because I got a little too comfortable. However, once I started nearing the last stretch I picked up some speed.

At that point I was so happy because I realized I was living the experience I wanted to have last year. I was challenging my pace and not feeling defeated by it. I was running fast (for me) and still feeling strong.

I was beaming as I ran through the finish line because I knew I hit my goal! What a great feeling, knowing that I had worked so hard and it actually affected my performance the way I wanted it to. That may sound funny, but at a time when so much of my life seems out of my control or the outcomes are counter to what I had planned, being able to set a goal and achieve feels really phenomenal.

Official Time:
1:57:09 - 8:56 min/mile pace
(up from 2:17:28 in 2009!)

Express 3 Race Report

So far 2010 has been a horrible year for the "Running Rocks" blog! There are so many times I've meant to write something and it hasn't happened. Anyway I wanted to get something out for February 2010. Also, I want to record my races of the past month, therefore, I bring you the "Express 3 Race Report."

January 24, 2010 - Manhattan Half Marathon (Central Park)

Overall time - 2:00:23 pace/mile - 9:11

The gist: My main goal for this race was to go sub 2 hours. Therefore, I wanted to run as close to a 9 min. mile pace as possible throughout. Unfortunately, my GI tract did not cooperate. I may have overdone it on the pre-race nutrition and hydration a bit. I was desperate to go the bathroom as soon as I got off the train, then again right before the race start, so it shouldn't have surprised me when I was ready to burst on the course itself. Miles 1-7 went according to plan. Then, mile 8 I got that desperate bursting feeling again. I slowed down drastically and with the Harlem hill on the horizon I was afraid I wouldn't make it if I didn't find a latrine. In the situation I think it was the right decision because I would have continued to slow down and been extremely uncomfortable had I not stopped. However, it's tough to look at that time without thinking if I could just deduct the time it took me to make the extra pit stop I would have my goal. Onto the 2010 Brooklyn Half, I have some unfinished business with that race. That will be a great place to hit my goal!

February 21, 2010 - Cherry Tree 10 miler (Prospect Park)

Overall time - 1:27:37 pace/mile - 8:46

The gist: I was really happy with this time! I ran around lot before the race between the number pickup, the NYSC where I dropped off my stuff and the start (which I overshot by nearly a half mile and had to run back, the PPTC start line was not as obvious as the NYRR corrals...) I feel confident had it been a Half Marathon I could have hit the sub 2 hour goal. This time I really didn't make a lot of effort to do everything right: I didn't get the right amount of sleep and I didn't think much about race nutrition (no gu's or electrolyte beverages on route) yet during and afterword I felt awesome. The only problem was I ended up feeling pretty beat up the next day. My ankle that has been acting up on and off this year felt pretty stiff for the rest of week.

February 28, 2010 - Al Gordon Snowflake 4 miler (Prospect Park)

Overall time - 32:29 pace/mile - 8:07

The gist: Great race! This is a PB for my fastest race pace ever!! I think it really helped that I ran the same loop three times last week in the Cherry Tree 10 miler. It made this one seem like a breeze. My ankle was a bit stiff in the beginning. The thing I found in the first mile was that it actually hurt more if I went slow and less the faster I went (good incentive to speed up!) Also this race started with the big "North Hill," which meant a lot of the people directly around me slowed way down and I couldn't stand it. So, knowing the course as well as I do, I knew that I could take the hill relatively fast without sabotaging myself later (especially knowing we'd only do it once!) As a result I sped around the outside and passed a ton of people going up the hill (thanks to Coach Sasquatch and his killer hill repeats!) Then when I got to a faster paced group I settled back into the pack. I also knew mile 3 would be mostly downhill and used that to my advantage. Mile 4 I felt like throwing up a little, but managed to pull myself together going up the last hill on Center drive into the finish line. I was singing the words to my song "Engineering Masterpiece" in my head and it really helped a lot for the final push.

Al Gordon is actually the first race that I've run two years in a row. It's a bit disappointing that it went from being a 5K to a 4 miler this year because I really wanted to set a new 5K PR and also it makes it harder to compare the times but the improvement is clear:

2009 Al Gordon 5K Overall time - 28:54 pace/mile - 9:19

Overall I have made a lot of progress this year. I wish I could say it was all because of the new music I've been working on. In a way it is because it has inspired me to do a lot of extra research into running and testing of what works and doesn't. As a result I have added a lot more "quality running" work outs (tempo, intervals and hills) and have tweaked my biomechanics. Going from a heal to a mid/fore-foot strike has helped me get faster. Unfortunately, it has also assisted me in getting my first running related injury- the ankle thing. I have a theory on where I went wrong there that maybe the subject of a future post.

2009 Brooklyn Half Stats - Overall time - 2:17:28 pace/mile - 10:29

Brooklyn Half Marathon 2010 - You will be toast!!

Staten Island Half Marathon Race Report

Yesterday we had the perfect weather for a half marathon. It was sunny, clear and a little crisp but not too cold. Since the NYC Half I had not done a ton of extra training; I did a few speed and hill intervals and ran a 10 and 12 miler in addition to my regular running to maintain my fitness. My general goal was the same as usual: to run in a way that felt strong from beginning to end. As far as time I wanted to break an average 10 minute mile after my last average of a 10:01 mile.

I was lucky enough to have my boyfriend Chris drive me to the start line. In Brooklyn we live so close to the Verrazano bridge into Staten Island that it seemed ridiculous to get up early enough to take the train into Manhattan for the SI Ferry. Also, the tolls on the bridge are high enough that it would double the cost of a car service and if I took the bus I would have had to change 3 times. How can something so close be so far? Anyway Chris was a trooper about getting up and drive in. He even wore his Lady Southpaw t-shirt which earned him an extra gold star.

My first stop once I found start was the the port-a-potty line. I naively thought that being 20-30 minutes early would give me enough time to get through the line and to the start. The lines were long but there were so many of them and these people were all racers trying to get to the same race, so no problem right? Well, I was still about a dozen people away when the start gun fired. From that point to john I was hopping from foot to foot in pure agony for what felt like an eternity. After peeing a liter bottle worth of pure spring water I applied my hand sanitizer and took off for the start. In all of my little adjustments (taking my GU, putting on my Fuel Belt) I completely blocked out the start line clock. This was a very annoying omission for the next couple of hours because I wasn't wearing a watch and had no idea how long I was standing in that line.

I crossed the start line after the pack in the corrals had cleared. At first I thought this would be a bad thing because I would be stuck behind all the slowest people. Actually it was great because by then pack had already spread out so it was easy to weave through people and I felt like I was more with the port-a-potty crowd so there were a lot of varying speeds to work off of as I made my way to a comfortable race pace.

The route was basically an out and back from the Staten Island Ferry Terminal to a bit past the Verrazano Bridge and back. It was along the northern edge of the island so we didn't get a many of the vicious hills in the middle. One of the nice things about being an out and back was that you could assess the terrain on the way out to strategize for the way back. Also, I have to admit, most of what I'd seen of Staten Island was the view from the highway passing through so it was nice to see some actual residential and commercial areas. There was also a lot of running through industrial areas too which would not have been so nice except that it's on the opposite side of the Upper New York Bay where I usually do my running in Brooklyn. It was cool to get a new perspective on it.

When I was about five miles from the end I felt great. I thought to my recent five mile race in Brooklyn and thought I could run that right now. I had a surge of speed for the next couple miles. I was prepared for the fact that there would be a big long hill about 3 miles from the end and then it was more or less downhill to the finish. I stayed conservative up the hill and prepared to speed to the finish. When I got to the top I found I wasn't ready to speed up. Then as I ran downhill a horrible thing started happening. At first it just felt like a little spasm in my calf. Then I realized I was dangerously close to having a full on cramp. I get these cramps sometimes after I've been working out really hard. I pretty sure it's a sign my electrolyte levels are off but I'm never sure if It's dehydration or low sodium, or both. I was drinking all along the route. I had my Fuel Belt and I was stopping at water stops. I had my GU, but I had it really late (I almost forgot about it) I had a packet of salt on the long hill, but again, maybe it was too late? Maybe it was the transition from uphill to downhill? Whatever it was, it was really annoying because I was running a really good race up until that point. I was pacing a sub 10 minute mile, I had no joint pain and my energy was still up. I just tried to stay calm and kept running. I knew if I stopped I would feel the cramps and whenever I sped up I felt the cramps. I was so glad I had my fuel belt because drinking made me feel like I was at least doing something to help. The cramps spread into my feet as well as my calves but the finish was so close. When I saw the time on the clock was 2:11 something I almost cried with joy because that was my net time for my last half. Whatever the time I still managed a Personal Record! Of course at that point I had no idea how much because I didn't see my start time.

Turns out the port-a-potty line only set me back about 8 minutes, which surprised me because in took me over ten minutes to get to the start in Brooklyn and Manhattan without the delay. Still, I seem to be improving and I'm doing it gradually, consistently and without injury so there you go. This will probably be my last half marathon for 2009. Ideally, I'd like to run a sub 2 hour half next. Until then I'll try to improve my speed with 5Ks, 5 milers, and 10Ks.

Here's the final half marathon stats for 2009:

Brooklyn Half Marathon - 2:17:28 - pace: 10:29/mile

NYC Half Marathon - 2:11:26 - pace: 10:01/mile

Staten Island Half Marathon - 2:03:31 - pace: 9:25/mile