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Father’s Day 5 Mile Race Report 6/20/10

June 21, 2010 Leave a comment

I failed to provide a race report of my last race, the Healthy Kidney 10k (5/15/10).  Here it is in a nutshell…It was a club race, so I wanted to help the team.  I hadn’t been training very intensely, about 15 miles/week.  All of the training being medium pace runs, not workouts.  I had also been doing a bit of cycling, about 30 miles/week.  My goal was to do my best, hopefully break 40 minutes, but not racing a 10k distance since December, I didn’t really know what to expect.  During the warm up my “meniscus” knee was hurting.  It was a pain that I was familiar with, as my knee acted up from time to time “pre MRI”.  The pain is fairly intense and lasts for a couple days, but then goes away as quickly as it appears.  Maybe something inside get out of place or off track.  Anyhow, it was doing this “thing” during my warmup and I was questioning my ability to compete.  I started the race and seriously comtemplated dropping out in the first mile, but the pain dissipated and I was able to finish with splits of 6:17/6:16/6:11/6:52/6:16/6:20/1:23.  Very pleased with the result, especially since I was very near my time of a year ago with much less training this time around.

The Father’s Day 5 Mile was again a club race in which the times of the top 5 runners of each club are added to determine the club rank and points for this race.  A couple key players for Brooklyn were unavailable, so I knew I would be counted on to perform well.  My training leading up to this race has increased slightly.  I increased my longest week to 20 and had a couple lengthy bike rides of 22 and 32 miles.  I’ve been hitting the weights once a week as well to keep overall fitness in check.

The forecast was hot and humid.  I was hoping a forecasted overnight storm would reduce the humidity but, as usual, the weatherman was wrong.  No rain, humidity stayed.  It was pushing 80* at the starting line with 80% humidity.  The other issue was my ankle.  I must have tweeked it at work the night before or something.  I don’t know, but there was a sharp pain on the inside of my right ankle bone.  It lasted for maybe 20-30 strides then seemed to go away, as if to loosen up.  But, then after stopping to stretch and running again, it was back, and then went away.  Strange.  Of course I was still going to run.

I realize that to get faster and more fit, I need to increase my mileage and start doing some workout, so I ran a 20 minute tempo on the Thursday prior to the race, I also lifted lightly on Friday, Saturday I rested.  The 20 min. tempo went well, I was 6:24/6:38 for the first 2 miles and then had no marker for the last part, but maintained pace.  I was confident going into the race.

Knowing it would be hot, I started hydrating the night before and took an sodium-electrolyte tablet in the morning.  I continued to hydrate up to the start.  A funny thing happened on my warmup.  After I got my number and checked my bag, I headed out for a 10 minute warmup, 5 minutes out, turn around and come back, which would leave me 20 minutes to stretch and get to the start line.  I still don’t know where I missed a turn but I must have let my mind wander and I started looking around saw that no one warming up had numbers on.  It was just recreational runner out for a Sunday jog.  I found a race official and asked where the start was, and she said “the other side of the park”.  Maybe I have magical transporting powers that I’m unaware of 🙂  I still had 12 minutes until the start, but I felt panicked none the less.  I ended up running more and faster than I had planned and was sweating like a fountain in the start corral.  I made it with plenty of time to spare.

The starting horn sounded and 5200 runners were on their way.  A guy to my immediate left went down hard in the first 200 meters when someone clipped his ankle.  It sounded painful and was glad it wasn’t me.  I always make a point to run “big” in the beggining of these crowded races.  A lot of runners of so anxious and reckless to speed through the crowd at the start, I keep my elbows out and run almost as if I’m on ice, knowing the possibility is there for being jostled off balance.

This 5 mile course differs from the Central Park 10k course in that they cut out 1 big hill, the rest of the course is the same, constant rolling hills.  I was out in 6:23, felt comfortable, the next mile was 6:15, maybe a little quick for the heat, but a majority was downhill.  My third mile was 6:32, going back up some hills and starting to feel the heat effect a bit more.  My focus in the last to miles was to continue to be engaged with the runners around me and run with and pass them.  Sometimes my mind wanders in the middle of races and my pace suffers.  My final 2 miles were 6:32 and 6:31.  And although the pace was slower than my 10k last month I think I was more competitive for the conditions.  Ended up 217th, 3rd on the club.

BRRC team results

You can find the finishing video of all runners here, courtesy of ABC-7

You can see me at 11:42-12:01 of the first video, finishing with the 3rd overall female.

Next race is NYRR Sprint Triathlon on August 1st.  Maybe a tune up race before then, we’ll see.

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Mother’s Day Duathlon Race Report, 5/9/10 Prospect Park Brooklyn

May 18, 2010 Leave a comment

I’d been looking forward to this race since it would be the exact course I raced back in April.  Now I would be able to compare and chart improvement.

Unfortunately the forecast was for 20-30 mph winds and about 50 degrees.  But hey, I just competed in 45 degree rain and wind so I am a seasoned vet 🙂  Kidding of course, this is my 3rd duathlon competition ever.

Another reason I was excited about this race is it is in my own backyard, literally.  Only a 2 minute bike ride to the start.

Now, I’m not sure if I didn’t set my alarm or I unconciously turned it off when it rang at 6:30 AM.  I jolted awake at 7:33 AM as I was dreaming about missing my race…luckily this dream didn’t come true 🙂

I gathered all the gear I had laid out the previous day and headed out.  The race was scheduled to start at 8:30, so I still had some time to get there, check in, and warm up.  But I don’t like to feel rushed, although over my years in NY I have become accustomed to adjusting to unforeseen tardiness to races.  Some due to my own fault, but most due to inner-city transportation issues.

In one race back in ’07 I woke up late.  Very late.  But I decided to try to make it to the race.  I made it.  Barely.  I actually crossed the Start line as the last of the walkers were crossing.  I guess passing all the people got my adreniline pumping more than usual.  Not sure what place I actually crossed in, but my chip time clocked me at 31st out of 3000+.  Gotta love that chip timing 🙂

Back to the Duathlon….My main goal was to give a more intense effort all the way through.  In my first dualthon I was a bit tentative since I did not know what to expect, I felt I needed to conserve energy.  With 2 duathlons under my belt, I realized that running hard in the first run doesn’t really hurt the bike since they are different muscles and with the downhill on the bike loop there is some recovery time.  The toughest part of my first duathlon was the 2nd run and adjusting the legs back to running after the bike.  In the Bronx Duathlon the 2nd run was definitely smoother.

It was a smaller turnout than the last Prospect Park race and the weather wasn’t as nice.  The plus side is that there were a lot less people in the park, which means less obstacles to navigate around.

I got to the check in, received my ankle chip and set my bike up in transition, then got in a quick running warmup.  The run course was very well marked with signage, so the detailed verbal description of the 20 turns of the course was terribly unnecessary.

I got out good in the run.  The leaders quickly put distance on me and I settled into 5th/6th place.  Since there were only about 110 people in the race, large gaps opened up quickly and I was by myself through most of the run.  Very different from the 5000 person NYRR road races in Central park.

I finished up the 1st 5k in 20 minutes flat.  I was on a faster pace through 2 miles but the last big hill got to me.

I realized my transitions were noticably slower than the competitors I finished around in my first race, so I wanted to focus on ways to stream line my transition time.  One thing was to run in just bike shorts like I did in the Bronx race.  That would eliminate pulling on bike shorts over my run shorts.  Also I didn’t worry about zipping my gloves (I should get velcro gloves)  They are weightlifting gloves, but they work for now.  I also made an effort to flex and stretch my fingers before getting to T1.  It amazing how difficult it is for my fingers to provide dexterity after a hard run.

Made it out of T1 in 48 seconds

The bike leg was interesting.  In my 1st duathlon I got rocked on the bike and passed by about 20 people.  This time I felt like I held my own.  I was only passed by 1 guy on the first loop, then over the next 3 loops about 8 more people passed me.

It was super windy so I think it affected my speed.  I was at about 10 1/2 to 11 minutes per loop, which was discouraging since I had just rode a 9:30 in practice the week before.  I’m still learning how to push myself on the bike like I do so easily on the run.  Practice, practice, practice.

There was a nice turnout of Brooklyn Tri Club members who were cheering the team.  It was nice to have support out there.

I made sure to stretch out at the end of my bike leg so I would be a little more limber getting off the bike and into the 2nd run.

I got to T2 and had a pretty speedy transition.  Gloves, helmet and shoes off, slid running shoes on, and on my way.  42 seconds.

I caught a couple people right off the bat, then saw nobody ahead of me.  The field was small and the leaders were so far up, I ended up running solo for almost the whole 2nd 5k.  It was tough to keep pushing,  but I wanted to beat my previous time.  I ended up with a 21:20.

Finished 12th overall, 4th in my age.  One place out of the awards 😦

Eyes on the Prize(s)

It was an overall exciting day and always motivating to compete.

Just signed up for the NY Sprint Triathlon in Flushing Meadows on Aug. 1st.  Time to get back in the pool…

RESULTS

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